Wheat Berry Barley Salad
Elevate your salad game with this hearty and wholesome Wheat Berry Barley Salad, a perfect combination of chewy wheat berries, nutty pearled barley, and crisp, colorful vegetables. Bursting with freshness from cherry tomatoes, crunchy cucumber, and sweet red bell pepper, this vibrant salad is balanced with the tangy, zesty flavors of a homemade olive oil and Dijon mustard dressing. Topped with crumbled feta cheese and fresh parsley, this dish is as nutritious as it is satisfying. Ready in just over an hour, this make-ahead salad is ideal for meal prep, picnics, or a refreshing lunch option. Packed with fiber, protein, and bold Mediterranean-inspired flavors, this recipe is sure to become a staple in your rotating menu. Serve chilled or at room temperature and let the flavors shine!
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Recipe Information
Ingredients
- 1 cup wheat berries
- 1 cup pearled barley
- 6 cups water
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1 red bell pepper, diced
- 0.25 cup red onion, finely chopped
- 0.5 cup chopped fresh parsley
- 0.5 cup crumbled feta cheese
- 3 tablespoons olive oil
- 2 tablespoons red wine vinegar
- 1 tablespoon lemon juice
- 1 teaspoon honey
- 1 teaspoon Dijon mustard
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Rinse the wheat berries and pearled barley under cold running water.
In a large pot, bring 6 cups of water to a boil. Add the wheat berries and cook uncovered for 25 minutes.
Add the pearled barley to the same pot and continue cooking for another 25 minutes, or until both grains are tender but still chewy.
Drain the cooked grains and rinse under cold water to cool them. Set aside to drain thoroughly.
In a large mixing bowl, combine the cooled wheat berries and barley, cherry tomatoes, cucumber, red bell pepper, red onion, parsley, and feta cheese.
In a small bowl, whisk together the olive oil, red wine vinegar, lemon juice, honey, Dijon mustard, salt, and black pepper to make the dressing.
Pour the dressing over the salad and toss to combine thoroughly.
Taste and adjust seasoning if needed. Refrigerate for at least 30 minutes to allow flavors to meld.
Serve chilled or at room temperature. Enjoy your hearty and refreshing Wheat Berry Barley Salad!
Nutrition Facts
Calories |
2282 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 62.4 g | 80% | |
| Saturated Fat | 15.8 g | 79% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 53 mg | 18% | |
| Sodium | 2420 mg | 105% | |
| Total Carbohydrate | 372.6 g | 135% | |
| Dietary Fiber | 70.1 g | 250% | |
| Total Sugars | 22.5 g | ||
| Protein | 69.5 g | 139% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 670 mg | 52% | |
| Iron | 20.2 mg | 112% | |
| Potassium | 3314 mg | 71% | |
*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.
