Summer Wheatberry Salad
Bursting with vibrant summer flavors, this Summer Wheatberry Salad is the perfect combination of hearty and refreshing. Chewy, nutty wheatberries form the base of this wholesome dish, complemented by a medley of crisp cucumbers, juicy cherry tomatoes, sweet red bell peppers, and tangy red onion. Fresh parsley and creamy feta cheese add layers of herbaceous and savory notes, while a light, zesty vinaigrette made with olive oil, lemon juice, Dijon mustard, and a touch of honey ties everything together beautifully. Quick to prep and easy to make ahead, this nutrient-packed salad is ideal as a chilled side dish for picnics, BBQs, or a light stand-alone meal. With its vibrant colors and irresistible textures, it’s a delightful celebration of summer vegetables and whole grains!
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Recipe Information
Ingredients
- 1 cup wheatberries
- 3 cups water
- 0.5 teaspoons salt
- 1 medium cucumber
- 1 cup cherry tomatoes
- 1 medium red bell pepper
- 0.25 medium red onion
- 0.5 cup feta cheese
- 0.25 cup parsley
- 3 tablespoons olive oil
- 3 tablespoons lemon juice
- 1 teaspoon honey
- 1 teaspoon dijon mustard
- 0.25 teaspoons black pepper
Instructions
Rinse the wheatberries thoroughly under cool water.
In a medium saucepan, combine the wheatberries, 3 cups of water, and 1/2 teaspoon of salt. Bring to a boil over medium-high heat, then reduce the heat to low and simmer uncovered for 50-60 minutes until the wheatberries are tender and chewy.
Drain the wheatberries and set them aside to cool completely.
While the wheatberries are cooling, prepare the vegetables and herbs: dice the cucumber, halve the cherry tomatoes, chop the red bell pepper, finely dice the red onion, and chop the parsley.
In a small bowl, whisk together the olive oil, lemon juice, honey, dijon mustard, and black pepper to make the vinaigrette.
In a large mixing bowl, combine the cooked and cooled wheatberries, diced cucumber, cherry tomatoes, red bell pepper, red onion, parsley, and crumbled feta cheese.
Drizzle the vinaigrette over the salad and toss gently to combine.
Chill the salad in the refrigerator for 20-30 minutes before serving to allow the flavors to meld.
Serve the salad cold or at room temperature as a refreshing side dish or light main course.
Nutrition Facts
Calories |
349 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.7 g | 20% | |
| Saturated Fat | 4.4 g | 22% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 17 mg | 6% | |
| Sodium | 499 mg | 22% | |
| Total Carbohydrate | 45.4 g | 16% | |
| Dietary Fiber | 7.6 g | 27% | |
| Total Sugars | 5.6 g | ||
| Protein | 10.0 g | 20% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 151 mg | 12% | |
| Iron | 2.8 mg | 16% | |
| Potassium | 498 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.
