Crispy Wheatberry Salad

Bursting with texture and flavor, this Crispy Wheatberry Salad is a wholesome and vibrant dish that’s perfect for any occasion. Nutty, chewy wheatberries are sautéed until golden and crispy, adding a delightfully crunchy base to this refreshing salad. Crisp cucumber, juicy cherry tomatoes, zesty red onion, and a medley of fresh herbs like parsley and mint bring a garden-fresh vibrancy, while crumbled feta offers a creamy, salty contrast. Tossed in a bright, tangy lemon vinaigrette with a touch of honey, this salad is a symphony of sweet, savory, and tangy notes. Perfect as a light main course or a hearty side dish, this salad is a flavorful way to enjoy whole grains and fresh produce.

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup wheatberries
• 4 cups water
• 1 teaspoon salt
• 3 tablespoons olive oil
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 0.25 cup red onion, finely chopped
• 0.25 cup parsley, chopped
• 0.25 cup mint leaves, chopped
• 0.5 cup feta cheese, crumbled
• 3 tablespoons lemon juice
• 1 teaspoon honey
• 0.5 teaspoon black pepper, freshly ground

Directions

Step 1

Rinse the wheatberries under cold water, then add them to a medium saucepan along with 4 cups of water and 1 teaspoon of salt.

Step 2

Bring the water to a boil, then reduce the heat to a simmer and cook the wheatberries for 40-45 minutes or until they are tender but still chewy.

Step 3

Drain the cooked wheatberries and spread them on a clean kitchen towel to dry completely.

Step 4

Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the cooked wheatberries in a single layer and cook for 5-7 minutes, stirring occasionally, until they are crispy and golden brown.

Step 5

Transfer the crispy wheatberries to a large mixing bowl and let them cool slightly.

Step 6

While the wheatberries cool, prepare the lemon vinaigrette. In a small bowl, whisk together 2 tablespoons of olive oil, lemon juice, honey, and black pepper. Adjust seasoning to taste if needed.

Step 7

Add cherry tomatoes, cucumber, red onion, parsley, mint, and feta cheese to the bowl with the wheatberries.

Step 8

Drizzle the lemon vinaigrette over the salad and toss gently to combine all the ingredients.

Step 9

Let the salad sit for 5-10 minutes to allow the flavors to meld, then serve at room temperature or chilled.

Nutrition Facts

Serving size	(1802.9g)

Amount per serving	% Daily Value*
Calories	1539.0

Total Fat 73.1g	0%
Saturated Fat 24.1g	0%
Polyunsaturated Fat 4.0g
Cholesterol 100mg	0%
Sodium 3716.1mg	0%
Total Carbohydrate 186.3g	0%
Dietary Fiber 35.0g	0%
Total Sugars 21.4g
Protein 49.8g	0%

Vitamin D 0IU	0%
Calcium 1060.7mg	0%
Iron 18.7mg	0%
Potassium 2527.7mg	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: 41.1%

Protein: 12.4%

Carbs: 46.5%