Apple Pomegranate and Wheat Berry Salad
Add a burst of color and nutrition to your table with this Apple Pomegranate and Wheat Berry Salad, a delightful blend of textures and flavors perfect for any occasion. Tender, nutty wheat berries form the hearty base, paired with crisp, juicy apples, ruby-red pomegranate seeds, and earthy baby spinach. Toasted walnuts and creamy crumbled feta add irresistible richness and crunch, while a bright, zesty dressing of olive oil, lemon juice, and honey ties it all together. Packed with wholesome ingredients and ready in just over an hour, this make-ahead salad is not only stunning but also incredibly versatile—ideal for health-conscious lunches, family gatherings, or as a vibrant side dish.
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Recipe Information
Ingredients
- 1 cup wheat berries
- 3 cups water
- 0.25 teaspoon salt
- 1 whole apple (medium, any crisp variety like Honeycrisp or Granny Smith)
- 0.5 cup pomegranate seeds
- 2 cups baby spinach
- 0.25 cup walnuts (toasted and roughly chopped)
- 0.25 cup feta cheese (crumbled)
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 teaspoon honey
- 0.25 teaspoon ground black pepper
Instructions
Rinse the wheat berries under cold water, then place them in a medium pot with 3 cups of water and 1/4 teaspoon of salt.
Bring the water to a boil over high heat, then reduce the heat to low and simmer for about 50-60 minutes, or until the wheat berries are tender but still slightly chewy.
Drain the cooked wheat berries and let them cool to room temperature.
While the wheat berries cool, core and dice the apple into bite-sized pieces. If desired, toss the apple pieces lightly in a bit of lemon juice to prevent browning.
In a large mixing bowl, combine the cooled wheat berries, diced apple, pomegranate seeds, baby spinach, toasted walnuts, and crumbled feta cheese.
In a small bowl, whisk together the olive oil, lemon juice, honey, salt, and black pepper to make the dressing.
Pour the dressing over the salad and toss gently until all the ingredients are evenly coated.
Taste and adjust seasoning if necessary. Add more salt, pepper, or lemon juice to your liking.
Serve immediately or refrigerate the salad for up to 2 hours to allow the flavors to meld before serving.
Nutrition Facts
Calories |
1738 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 78.8 g | 101% | |
| Saturated Fat | 17.1 g | 86% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 53 mg | 18% | |
| Sodium | 1349 mg | 59% | |
| Total Carbohydrate | 221.9 g | 81% | |
| Dietary Fiber | 38.1 g | 136% | |
| Total Sugars | 27.6 g | ||
| Protein | 48.6 g | 97% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 510 mg | 39% | |
| Iron | 12.6 mg | 70% | |
| Potassium | 1530 mg | 33% | |
*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.
