Wheat Berry Barley Salad

Elevate your salad game with this hearty and wholesome Wheat Berry Barley Salad, a perfect combination of chewy wheat berries, nutty pearled barley, and crisp, colorful vegetables. Bursting with freshness from cherry tomatoes, crunchy cucumber, and sweet red bell pepper, this vibrant salad is balanced with the tangy, zesty flavors of a homemade olive oil and Dijon mustard dressing. Topped with crumbled feta cheese and fresh parsley, this dish is as nutritious as it is satisfying. Ready in just over an hour, this make-ahead salad is ideal for meal prep, picnics, or a refreshing lunch option. Packed with fiber, protein, and bold Mediterranean-inspired flavors, this recipe is sure to become a staple in your rotating menu. Serve chilled or at room temperature and let the flavors shine!

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:50 mins

Total Time:70 mins

Servings: 6

Ingredients

• 1 cup wheat berries
• 1 cup pearled barley
• 6 cups water
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1 red bell pepper, diced
• 0.25 cup red onion, finely chopped
• 0.5 cup chopped fresh parsley
• 0.5 cup crumbled feta cheese
• 3 tablespoons olive oil
• 2 tablespoons red wine vinegar
• 1 tablespoon 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 pearled barley under cold running water.

Step 2

In a large pot, bring 6 cups of water to a boil. Add the wheat berries and cook uncovered for 25 minutes.

Step 3

Add the pearled barley to the same pot and continue cooking for another 25 minutes, or until both grains are tender but still chewy.

Step 4

Drain the cooked grains and rinse under cold water to cool them. Set aside to drain thoroughly.

Step 5

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

Step 6

In a small bowl, whisk together the olive oil, red wine vinegar, lemon juice, honey, Dijon mustard, salt, and black pepper to make the dressing.

Step 7

Pour the dressing over the salad and toss to combine thoroughly.

Step 8

Taste and adjust seasoning if needed. Refrigerate for at least 30 minutes to allow flavors to meld.

Step 9

Serve chilled or at room temperature. Enjoy your hearty and refreshing Wheat Berry Barley Salad!

Nutrition Facts

Serving size	(2575.6g)

Amount per serving	% Daily Value*
Calories	2281.7

Total Fat 62.4g	0%
Saturated Fat 15.8g	0%
Polyunsaturated Fat 4.0g
Cholesterol 53.4mg	0%
Sodium 2420.4mg	0%
Total Carbohydrate 372.6g	0%
Dietary Fiber 70.1g	0%
Total Sugars 22.5g
Protein 69.5g	0%

Vitamin D 0IU	0%
Calcium 669.9mg	0%
Iron 20.2mg	0%
Potassium 3313.8mg	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: 24.1%

Protein: 11.9%

Carbs: 64.0%