Tomato Wheat Salad
Elevate your salad game with this vibrant and hearty Tomato Wheat Salad, a wholesome dish packed with fresh, Mediterranean-inspired flavors. Featuring chewy wheat berries (or quick-cooking bulgur wheat) as a nutritious base, this salad is loaded with juicy cherry tomatoes, crisp cucumber, sharp red onion, and a fragrant medley of fresh parsley and mint. A zesty olive oil and lemon dressing ties everything together, while optional crumbled feta adds a creamy, tangy finishing touch. Perfect as a light lunch, refreshing side dish, or a make-ahead meal, this recipe is simple to prepare in just 45 minutes and can be customized with your favorite seasonal ingredients. Whether served chilled or at room temperature, this Tomato Wheat Salad is a deliciously satisfying option for any occasion.
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Recipe Information
Ingredients
- 1 cup wheat berries (or bulgur wheat)
- 3 cups water
- 1 teaspoon salt
- 2 cups cherry tomatoes
- 1 large cucumber
- 0.5 medium red onion
- 0.5 cup fresh parsley
- 0.25 cup fresh mint leaves
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 0.25 teaspoon black pepper
- 0.5 cup feta cheese (optional)
Instructions
Rinse the wheat berries thoroughly under cold water using a fine-mesh sieve.
In a medium-sized pot, combine the wheat berries, water, and 1/2 teaspoon of salt. Bring to a boil over medium-high heat.
Reduce the heat to low, cover the pot, and simmer for 25-30 minutes until the wheat berries are tender but still chewy. Drain any excess water and let them cool completely.
While the wheat berries cool, wash and halve the cherry tomatoes. Peel the cucumber (optional), dice it into small pieces, and set aside.
Finely dice the red onion and chop the parsley and mint leaves. Combine them in a large mixing bowl.
In a small bowl, whisk together the olive oil, lemon juice, remaining 1/2 teaspoon of salt, and black pepper to make the dressing.
Add the cooled wheat berries, cherry tomatoes, cucumber, onion, parsley, and mint to the large mixing bowl. Toss until everything is evenly combined.
Pour the dressing over the salad and mix well. Taste and adjust seasoning if needed.
If desired, sprinkle crumbled feta cheese on top before serving for an extra burst of flavor.
Serve immediately or refrigerate for up to 4 hours to let the flavors meld together. Enjoy!
Nutrition Facts
Calories |
253 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.0 g | 22% | |
| Saturated Fat | 6.2 g | 31% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 27 mg | 9% | |
| Sodium | 851 mg | 37% | |
| Total Carbohydrate | 19.4 g | 7% | |
| Dietary Fiber | 4.3 g | 15% | |
| Total Sugars | 4.7 g | ||
| Protein | 8.0 g | 16% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 244 mg | 19% | |
| Iron | 2.8 mg | 16% | |
| Potassium | 481 mg | 10% | |
*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.
