Crispy Wheatberry Salad
Bursting with texture and flavor, this Crispy Wheatberry Salad is a wholesome and vibrant dish that’s perfect for any occasion. Nutty, chewy wheatberries are sautéed until golden and crispy, adding a delightfully crunchy base to this refreshing salad. Crisp cucumber, juicy cherry tomatoes, zesty red onion, and a medley of fresh herbs like parsley and mint bring a garden-fresh vibrancy, while crumbled feta offers a creamy, salty contrast. Tossed in a bright, tangy lemon vinaigrette with a touch of honey, this salad is a symphony of sweet, savory, and tangy notes. Perfect as a light main course or a hearty side dish, this salad is a flavorful way to enjoy whole grains and fresh produce.
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Recipe Information
Ingredients
- 1 cup wheatberries
- 4 cups water
- 1 teaspoon salt
- 3 tablespoons olive oil
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 0.25 cup red onion, finely chopped
- 0.25 cup parsley, chopped
- 0.25 cup mint leaves, chopped
- 0.5 cup feta cheese, crumbled
- 3 tablespoons lemon juice
- 1 teaspoon honey
- 0.5 teaspoon black pepper, freshly ground
Instructions
Rinse the wheatberries under cold water, then add them to a medium saucepan along with 4 cups of water and 1 teaspoon of salt.
Bring the water to a boil, then reduce the heat to a simmer and cook the wheatberries for 40-45 minutes or until they are tender but still chewy.
Drain the cooked wheatberries and spread them on a clean kitchen towel to dry completely.
Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the cooked wheatberries in a single layer and cook for 5-7 minutes, stirring occasionally, until they are crispy and golden brown.
Transfer the crispy wheatberries to a large mixing bowl and let them cool slightly.
While the wheatberries cool, prepare the lemon vinaigrette. In a small bowl, whisk together 2 tablespoons of olive oil, lemon juice, honey, and black pepper. Adjust seasoning to taste if needed.
Add cherry tomatoes, cucumber, red onion, parsley, mint, and feta cheese to the bowl with the wheatberries.
Drizzle the lemon vinaigrette over the salad and toss gently to combine all the ingredients.
Let the salad sit for 5-10 minutes to allow the flavors to meld, then serve at room temperature or chilled.
Nutrition Facts
Calories |
329 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.4 g | 18% | |
| Saturated Fat | 3.7 g | 18% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 12 mg | 4% | |
| Sodium | 661 mg | 29% | |
| Total Carbohydrate | 44.3 g | 16% | |
| Dietary Fiber | 7.8 g | 28% | |
| Total Sugars | 4.9 g | ||
| Protein | 9.4 g | 19% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 135 mg | 10% | |
| Iron | 2.5 mg | 14% | |
| Potassium | 502 mg | 11% | |
*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.
