Wheat Berry Salad

Elevate your salad game with this vibrant and hearty Wheat Berry Salad, a perfect blend of wholesome grains, fresh veggies, and tangy feta cheese. Featuring chewy, nutty wheat berries combined with crisp cucumbers, juicy grape tomatoes, sweet red bell peppers, and a pop of red onion, this salad packs a delightful mix of textures and flavors. Tossed in a zesty lemon-honey vinaigrette and garnished with fresh parsley, every bite feels refreshingly satisfying. Ready in just over an hour, this make-ahead dish is ideal for meal prep, potlucks, or a light, nutritious lunch. Packed with fiber and bursting with Mediterranean-inspired goodness, this chilled salad is as healthy as it is delicious.

Nutriscore Rating: 70/100

Prep Time:15 mins

Cook Time:60 mins

Total Time:75 mins

Servings: 4

Ingredients

• 1 cup wheat berries
• 3 cups water
• 1 teaspoon salt
• 1 medium cucumber
• 1 cup grape tomatoes
• 1 medium red bell pepper
• 0.25 cup red onion
• 0.25 cup parsley
• 0.5 cup feta cheese, crumbled
• 3 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 teaspoon honey
• 0.25 teaspoon ground black pepper
• 0.25 teaspoon salt (for dressing)

Directions

Step 1

Rinse the wheat berries under cold water using a fine mesh sieve.

Step 2

In a medium saucepan, combine the wheat berries, water, and 1 teaspoon of salt. Bring to a boil over high heat.

Step 3

Reduce the heat to low, cover, and simmer for about 50-60 minutes, or until the wheat berries are tender but still chewy. Drain any excess water and let cool completely.

Step 4

While the wheat berries are cooking, dice the cucumber, halve the grape tomatoes, dice the red bell pepper, and finely chop the red onion and parsley.

Step 5

In a small bowl, whisk together the olive oil, lemon juice, honey, 0.25 teaspoon of salt, and ground black pepper to make the dressing.

Step 6

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

Step 7

Pour the dressing over the salad and toss gently until all the ingredients are evenly coated.

Step 8

Taste and adjust salt and pepper as needed.

Step 9

Refrigerate for at least 30 minutes to let the flavors meld together.

Step 10

Serve chilled or at room temperature. Enjoy!

Nutrition Facts

Serving size	(1700.0g)

Amount per serving	% Daily Value*
Calories	1690.8

Total Fat 71.7g	0%
Saturated Fat 23.6g	0%
Polyunsaturated Fat 4.1g
Cholesterol 100mg	0%
Sodium 4248.2mg	0%
Total Carbohydrate 217.5g	0%
Dietary Fiber 36.4g	0%
Total Sugars 21.4g
Protein 53.9g	0%

Vitamin D 0IU	0%
Calcium 762.2mg	0%
Iron 12.4mg	0%
Potassium 2287.0mg	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: 37.3%

Protein: 12.5%

Carbs: 50.3%