Wheat Berry and Wild Rice Salad

Bursting with wholesome grains and fresh veggies, this Wheat Berry and Wild Rice Salad is a vibrant, nutrient-packed dish that's as satisfying as it is versatile. Featuring tender wheat berries and nutty wild rice, this salad combines hearty textures with the crisp crunch of diced red bell pepper, cucumber, and red onion. A tangy homemade vinaigrette made with olive oil, lemon juice, honey, and Dijon mustard ties everything together, delivering bold yet balanced flavors. Perfect as a make-ahead lunch, light dinner, or side dish, this salad is packed with fiber, nutrients, and refreshing parsley for a herby finish. Ready in under an hour, it’s a crowd-pleasing option for healthy eating aficionados looking for easy meal prep ideas and grain-based recipes. Serve chilled or at room temperature for ultimate convenience!

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:55 mins

Total Time:75 mins

Servings: 4

Ingredients

• 1 cup wheat berries
• 1 cup wild rice
• 6 cups water
• 1 red bell pepper
• 1 cucumber
• 0.5 red onion
• 0.5 cup fresh parsley
• 3 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 teaspoon honey
• 1 teaspoon Dijon mustard
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Rinse the wheat berries and wild rice separately under cold water.

Step 2

In a medium saucepan, bring 3 cups of water to a boil. Add the wheat berries, reduce to a simmer, and cook uncovered for 45-50 minutes until tender but chewy. Drain and set aside.

Step 3

In another medium saucepan, bring 3 cups of water to a boil. Add the wild rice, reduce to a simmer, and cook uncovered for 40-45 minutes or until the grains split open and are tender. Drain and set aside.

Step 4

While the grains cook, dice the red bell pepper, cucumber, and red onion into small, uniform pieces. Finely chop the parsley and set the vegetables aside.

Step 5

In a small bowl, whisk together the olive oil, lemon juice, honey, Dijon mustard, salt, and black pepper to create the vinaigrette.

Step 6

Once the wheat berries and wild rice have cooled slightly, combine them in a large mixing bowl with the chopped vegetables and parsley.

Step 7

Drizzle the vinaigrette over the salad and toss gently to coat all the ingredients evenly.

Step 8

Taste and adjust seasoning with additional salt or pepper if needed.

Step 9

Serve the salad immediately, or refrigerate for up to 2 days to allow the flavors to meld further. Serve chilled or at room temperature.

Nutrition Facts

Serving size	(2316.6g)

Amount per serving	% Daily Value*
Calories	1939.8

Total Fat 48.7g	0%
Saturated Fat 7.1g	0%
Polyunsaturated Fat 4.0g
Cholesterol 0mg	0%
Sodium 1398.2mg	0%
Total Carbohydrate 334.4g	0%
Dietary Fiber 46.4g	0%
Total Sugars 16.9g
Protein 59.8g	0%

Vitamin D 0IU	0%
Calcium 258.0mg	0%
Iron 13.9mg	0%
Potassium 2481.2mg	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: 21.8%

Protein: 11.9%

Carbs: 66.4%