Spicy Wheatberry Salad
Elevate your salad game with this Spicy Wheatberry Salad—a bold and hearty dish that's as nutritious as it is flavorful. Packed with chewy wheatberries, crisp cucumber, sweet red bell pepper, and creamy crumbled feta, this salad is brought to life by a smoky and zesty dressing featuring smoked paprika, cumin, and a hint of cayenne for a spicy kick. Fresh parsley adds a burst of freshness, while a tangy mix of lemon juice, red wine vinegar, and honey ties it all together. Perfect as a light lunch, a satisfying side, or a make-ahead option for meal prep, this vibrant salad is sure to become a favorite. Ready in just over an hour, it’s a wholesome and satisfying recipe that can be served chilled or at room temperature—ideal for any time of year.
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Recipe Information
Ingredients
- 1 cup wheatberries
- 3 cups water
- 0.5 teaspoons salt
- 1 medium red bell pepper, diced
- 1 medium cucumber, diced
- 0.5 medium red onion, finely chopped
- 0.25 cup flat-leaf parsley, chopped
- 0.5 cup feta cheese, crumbled
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 tablespoons red wine vinegar
- 1 teaspoons honey
- 1 clove garlic, minced
- 1 teaspoons smoked paprika
- 0.5 teaspoons ground cumin
- 0.25 teaspoons cayenne pepper (optional, for extra heat)
- 0.25 teaspoons black pepper
Instructions
Rinse the wheatberries under cold water and drain.
In a medium saucepan, combine the wheatberries, water, and salt. Bring to a boil over high heat, then reduce to a simmer. Cover and cook for 50–60 minutes or until the wheatberries are tender but still chewy.
Drain the cooked wheatberries and allow them to cool to room temperature.
While the wheatberries cool, prepare the vegetables by dicing the red bell pepper, cucumber, red onion, and chopping the parsley.
In a small bowl, whisk together the olive oil, lemon juice, red wine vinegar, honey, minced garlic, smoked paprika, ground cumin, cayenne pepper (if using), and black pepper to create the dressing.
In a large mixing bowl, combine the cooked and cooled wheatberries, diced vegetables, chopped parsley, and crumbled feta cheese.
Pour the dressing over the salad and toss to coat evenly.
Let the salad sit for 15–20 minutes to allow the flavors to meld before serving. Serve chilled or at room temperature.
Nutrition Facts
Calories |
333 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.3 g | 18% | |
| Saturated Fat | 3.7 g | 18% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 12 mg | 4% | |
| Sodium | 415 mg | 18% | |
| Total Carbohydrate | 45.2 g | 16% | |
| Dietary Fiber | 7.7 g | 28% | |
| Total Sugars | 5.1 g | ||
| Protein | 9.5 g | 19% | |
| Vitamin D | 0.1 mcg | 1% | |
| Calcium | 131 mg | 10% | |
| Iron | 2.9 mg | 16% | |
| Potassium | 446 mg | 9% | |
*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.
