Blue Dog Bakery's Wheat Berry Salad

Bursting with vibrant Mediterranean flavors, Blue Dog Bakery's Wheat Berry Salad is a wholesome dish that blends chewy wheat berries with fresh, crisp vegetables like cherry tomatoes, cucumber, and red onion. Accented with creamy feta cheese and fragrant parsley, this salad is elevated by a zesty homemade dressing made from olive oil, lemon juice, honey, and a touch of black pepper. Perfect as a refreshing side or light main course, this recipe is as nutritious as it is flavorful, with the hearty wheat berries providing a satisfying chew and robust texture. Ready in just over an hour—including prep and cook time—this salad can be served chilled for a refreshing treat or at room temperature for easy entertaining. Ideal for those seeking healthy, Mediterranean-inspired recipes or whole grain salads, Blue Dog Bakery’s Wheat Berry Salad is a must-try for your next meal.

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:60 mins

Total Time:75 mins

Servings: 4

Ingredients

• 1 cup Wheat berries
• 4 cups Water
• 1 teaspoon Salt
• 1 cup Cherry tomatoes, halved
• 1 cup Cucumber, diced
• 0.25 cup Red onion, finely chopped
• 2 tablespoons Fresh parsley, chopped
• 0.25 cup Feta cheese, crumbled
• 2 tablespoons Olive oil
• 2 tablespoons Lemon juice
• 1 teaspoon Honey
• 0.25 teaspoon Black pepper

Directions

Step 1

Rinse the wheat berries under running water using a fine mesh sieve to remove any debris.

Step 2

In a medium-sized pot, combine the rinsed wheat berries, 4 cups of water, and 1 teaspoon of salt.

Step 3

Bring the water to a boil over medium-high heat, then reduce the heat to low, cover, and simmer for about 50-60 minutes, or until the wheat berries are tender but slightly chewy.

Step 4

Once cooked, drain any excess water and set the wheat berries aside to cool to room temperature.

Step 5

In a large mixing bowl, combine the cooled wheat berries, cherry tomatoes, cucumber, red onion, parsley, and feta cheese.

Step 6

In a small mixing bowl or jar, whisk together the olive oil, lemon juice, honey, salt, and black pepper to create the dressing.

Step 7

Pour the dressing over the salad mixture and toss well to ensure everything is evenly coated.

Step 8

Cover and refrigerate the salad for at least 30 minutes to allow the flavors to meld together.

Step 9

Serve chilled or at room temperature as a side dish or light main course.

Nutrition Facts

Serving size	(1798.4g)

Amount per serving	% Daily Value*
Calories	1381.0

Total Fat 44.3g	0%
Saturated Fat 12.9g	0%
Polyunsaturated Fat 2.7g
Cholesterol 50mg	0%
Sodium 3053.5mg	0%
Total Carbohydrate 210.7g	0%
Dietary Fiber 34.4g	0%
Total Sugars 17.8g
Protein 44.9g	0%

Vitamin D 0IU	0%
Calcium 501.4mg	0%
Iron 11.3mg	0%
Potassium 2071.5mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 28.1%

Protein: 12.6%

Carbs: 59.3%