Savory Kucia Wheat Berry Salad
Elevate your salad game with this vibrant and wholesome Savory Kucia Wheat Berry Salad, a perfect balance of hearty textures and bold flavors. Featuring nutty wheat berries as the base, this nutrient-packed dish combines the crunch of toasted walnuts, the natural sweetness of chopped prunes, and the fresh brightness of green onions and parsley. A zesty homemade dressing made with olive oil, lemon juice, and a touch of honey ties it all together with a subtly sweet and tangy finish. Perfect served chilled or at room temperature, this versatile salad is ideal for meal prep, potlucks, or a healthy side dish. Packed with fiber and bursting with flavor, this wheat berry salad is a wholesome celebration of simple, nourishing ingredients.
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Recipe Information
Ingredients
- 1 cup wheat berries
- 3 cups water
- 1 teaspoon salt
- 1 cup walnuts, toasted and chopped
- 1 cup pitted prunes, chopped
- 3 stalks green onions, finely sliced
- 0.25 cup parsley, chopped
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 teaspoon honey
- 0.5 teaspoon ground black pepper
Instructions
Rinse the wheat berries thoroughly under cool running water to remove any debris or dust.
In a medium saucepan, combine the wheat berries, water, and 1/2 teaspoon of salt. Bring to a boil over medium-high heat.
Once boiling, reduce the heat to low, cover the pan, and simmer for 50–60 minutes or until the wheat berries are tender but still chewy.
Drain any excess water from the wheat berries and allow them to cool to room temperature.
While the wheat berries cool, toast the walnuts in a dry skillet over medium heat, stirring frequently, for 3–5 minutes or until fragrant. Set aside to cool.
In a large mixing bowl, combine the cooked wheat berries, chopped walnuts, pitted prunes, green onions, and parsley.
In a small bowl, whisk together the olive oil, lemon juice, honey, black pepper, and the remaining 1/2 teaspoon of salt to create the dressing.
Pour the dressing over the salad mixture and toss well to coat everything evenly.
Taste and adjust seasoning if needed with more salt or lemon juice.
Refrigerate the salad for at least 30 minutes to allow the flavors to meld together. Serve cold or at room temperature.
Nutrition Facts
Calories |
582 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.6 g | 41% | |
| Saturated Fat | 3.4 g | 17% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 500 mg | 22% | |
| Total Carbohydrate | 71.4 g | 26% | |
| Dietary Fiber | 11.8 g | 42% | |
| Total Sugars | 19.5 g | ||
| Protein | 12.8 g | 26% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 86 mg | 7% | |
| Iron | 3.4 mg | 19% | |
| Potassium | 702 mg | 15% | |
*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.
