wheat berry salad

Featuring a vibrant rainbow of colors and textures, this Asian Wheat Berry Salad is absolutely delicious!  A great make-ahead salad.

Asian Wheat Berry Salad

raw soft wheat berries

carrots

red cabbage

celery

green onions

water chestnuts

For the vinaigrette:

extra virgin olive oil

sesame oil

hoisin sauce

Homemade Hoisin Sauce ((click for recipe))

soy sauce

rice vinegar

honey

salt

black pepper

To prepare the wheat berries, let them soak overnight.  Then drain and rinse.  Bring 4 cups of water to boil in a small pot.  Add the salt and the wheat berries.  Reduce the heat to a simmer and cook until the wheat berries are soft but still have some &quot;bite.&quot;  The time will vary depending on the age of your wheat berries and whether you fermented them (see below) but plan on 20-30 minutes.  Drain. Set aside and let cool a little.See NOTE about fermentation.

Combine all the vinaigrette ingredients in a small bowl and whisk together.  Place all the vegetables and cooked wheat berries in a large mixing bowl (the wheat berries can be warm but not hot).  Pour the vinaigrette over the salad and stir to combine. Refrigerate for at least 2 hours before serving or overnight. Can be served cold but we like it best at room temperature.

This Wheat Berry Southwest Salad is bursting with citrusy chili-lime flavors, and makes an excellent side dish or compliment to any potluck. It's also oil-free!

Wheat Berry Southwest Salad (Vegan, Oil-Free)

dried white wheat berries

cherry tomatoes (halved)

yellow bell pepper (finely diced)

cilantro

jalapeÃ±o (seeded and diced very fine)

mango (diced)

chili powder

garlic powder

cumin

cayenne pepper (optional)

zest and juice from 1 lime (tip: zest lime before cutting

maple syrup

white wine vinegar

1. First, make the wheat berries. You can make them in the Instant Pot or Stovetop:

Instant Pot Instructions: To the Instant Pot, add 3 cups of water and 1 cup dried wheat berries. Set to Manual for 30 minutes. Seal and cook until done. When finished, release pressure. Drain and rinse the wheat berries with cold water. Set aside.

Stovetop Instructions: In a saucepan, add 3 cups of water and 1 cup dried wheat berries. Bring to a boil, reduce heat and cover. Simmer for about 30 minutes. Test for doneness; they should be chewy but not tough. Remove from the pan, drain any water as necessary, and rinse with cold water. Set aside.

2. Meanwhile, chop all the veggies and add to a large bowl. Sprinkle/drizzle the following ingredients over the veggies evenly: chili powder, garlic powder, salt, cayenne pepper, lime zest, lime juice, maple syrup, and white wine vinegar. Stir immediately.

3. Lastly, add the cooled wheat berries to the large bowl and stir again until combined. Taste and add lime juice, or additional spices as desired. Keep in an airtight container in the fridge for 4-5 days.

This healthy wheat berry salad is a delicious fall side dish or lunch! It's made with dried cranberries, fresh herbs, walnuts, and a tangy vinaigrette.

Wheat Berry Salad

wheat berries

butternut squash cubes (from 1 small squash)

shallots

sage leaves*

Extra-virgin olive oil (for drizzling)

Apple Cider Vinegar Dressing

lacinato kale (stemmed)

walnuts (chopped)

cranberries

parsley

thyme

pecorino cheese

Sea salt and black pepper

Cook the wheat berries according to the directions in this recipe.

Preheat the oven to 400°F and line a large baking sheet with parchment paper. Roast the butternut squash for 30 to 35 minutes. Add the shallots onto the baking sheet with the squash and roast for 20 to 25 minutes. Wrap the sage leaves in foil with a drizzle of olive oil and place on the baking sheet for the last 2 minutes. Unwrap and chop.

Prepare the Apple Cider Vinegar Dressing according to this recipe.

In a large bowl, massage the kale with a bit of the dressing. Add the wheat berries, squash, shallots, sage, walnuts, cranberries, parsley, thyme, ½ teaspoon salt, lots of pepper, and toss. Transfer to a platter, drizzle with more dressing and more freshly ground black pepper. Top with the pecorino cheese and serve.

A hearty winter wheat berry salad that's a fantastic side dish or lunch. With roasted butternut squash, spinach, almonds, and a tangy lemon dressing.

Winter Wheat Berry Salad with Butternut Squash

hard wheat berries (rinsed)

butternut squash

olive oil

salt/pepper

spinach leaves

lemon

dijon mustard

goat cheese crumbles

(sliced almonds)

Cook the wheat berries. Place the wheat berries and 6-7 cups water in a medium saucepan and bring to a boil. Reduce heat to low and simmer for 60-90 minutes, adding more water, if necessary, until tender.

While the wheat berries are cooking, roast the squash. Preheat the oven to 400 degrees F. Toss the squash with the olive oil, enough to coat, thyme and 1/4 teaspoon each salt and pepper. Place in a single layer in a baking sheet and cook until squash is tender, flipping halfway, about 30-40 minutes. Set aside.

While the squash is cooking, make the lemon dressing. In a jar or small bowl, whisk together the lemon zest, juice, mustard, and honey until well combined, then drizzle in the olive oil while whisking the dressing to create a creamy dressing. Taste, adding salt as desired. I usually add a 1/4 teaspoon salt.

Add the chopped spinach to the bottom of a large bowl. Drain the wheat berries and add the warm wheat berries on top of the spinach and let sit for 2-3 minutes to wilt the spinach.

Add in the cooked squash, the dressing, goat cheese, and almonds, then toss together until well combined. Taste, adding more salt/pepper/olive oil/lemon juice as desired to taste.

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Top Tags

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The most viewed wheat berry salad recipes by Recipe Cart users, saved from over 20,000 sites. Or, go to our Recipe Search Engine