Crunchy Wheat Berry Salad

One of my go-to dishes when I’m craving something fresh and flavorful that’s also satiating, this Crunchy Wheat Berry Salad recipe is a great make-ahead dish and is perfect as a light lunch or dinner or served as a side.  Vibrantly colorful and with a medley of crispy fresh veggies and toasted nuts, it’s super easy to customize to your preferences.

wheat berry salad recipe crunchy healthy vegetables peppers onions carrots corn tomatoes nuts walnuts almonds

Bursting with wholesome goodness, wheat berry salad has gained popularity for its nutty, chewy texture and versatility in accommodating an array of vibrant and healthy ingredients.   At the heart of this salad lies the unsung hero – the wheat berry. These whole, unprocessed wheat kernels are a powerhouse of nutrients, including fiber, protein, and essential minerals. Unlike refined grains, wheat berries retain their bran, germ, and endosperm.

One of aspects of wheat berry salad that I like most is its ability to harmonize diverse flavors. The chewy texture of wheat berries acts as a canvas for a medley of ingredients and flavor profiles.  For example, our Asian Wheat Berry Salad, Mexican Wheat Berry Salad, and Greek Einkorn Salad (the most ancient form of wheat).  The possibilities are as vast as your imagination.

What sets this wheat berry salad apart is its simplicity while offering a sophisticated taste. It features a medley of colorful vegetables, contrasting textures, and harmonious flavors.  It can be served as a side dish or as a light main dish.  I developed this recipe over 10 years ago at the start of a new year when I was wanting to shed a few pounds (you know how crazy tempting the holidays can get) and I wanted something nutritious and delicious that would leave me feeling satiated.  As I slowly chewed and savored this salad I was pleasantly surprised how filling it was and I was left feeling very satisfied.

wheat berry salad recipe vinaigrette crunchy healthy vegetables peppers onions carrots corn tomatoes nuts walnuts almonds sunflower seeds pumpkin

In addition to the rainbow of vegetables, we’re also adding some chopped walnuts to the salad.  I love the earthy flavor note they contribute.  If you’re allergic or simply prefer to omit them, feel free.  Or you can substitute another nut of your choice.  Alternatively, sunflower or pumpkin seeds make a great choice too.  This wheat berry salad recipe can be easily tailored to your personal preferences, so feel free to substitute your favorite veggies.

wheat berry salad recipe vinaigrette crunchy healthy vegetables peppers onions carrots corn tomatoes nuts walnuts almonds sunflower seeds pumpkin

Crunchy Wheat Berry Salad Recipe

Let’s get started!

Rinse the wheat berries in a strainer and soak them in a pot of water overnight.  I prefer hard red winter wheat berries; they’re chewier with a firmer bite and have a richer, nuttier flavor.

Rinse and drain the next day when you’re ready to use them and put them back in a pot of water, covered by at least 2 inches of water.  Bring to a boil, reduce the heat to medium and simmer for about an hour until tender but not mushy. The wheat berries should still be a little chewy.  Drain.

Place the wheat berries in a large bowl.

soaking and cooking the grains

Toast the whole walnuts in a preheated oven at 375 degrees F for 5-10 minutes until toasted – careful not to burn them!  Once cooled, chop them roughly.

Add all the veggies and the corn to the wheat berries.  Stir to combine.

Add the chopped toasted walnuts and stir to combine.

combining veggies with the grains

In a small bowl, whisk together the ingredients for the vinaigrette.

Pour the vinaigrette over the salad.  Stir to combine.

Cover and refrigerate for at least 2 hours before serving, stirring occasionally to redistribute the vinaigrette.

wheat berry salad recipe crunchy healthy vegetables peppers onions carrots corn tomatoes nuts walnuts almonds

Your beautiful, colorful, healthy, and delicious salad is ready!

Serve this chilled or at room temperature.  Enjoy it on its own for a light lunch or dinner or serve it as a side dish with your protein of choice.

Enjoy!

wheat berry salad recipe vinaigrette crunchy healthy vegetables peppers onions carrots corn tomatoes nuts walnuts almonds sunflower seeds pumpkin

For more delicious whole grain salads be sure to try our:

Originally published on The Daring Gourmet January 2, 2014

Related Recipes

©2021 recipemagics.com. All rights reserved. for more information read our Terms of use & Privacy Policy