Wheat Berry Salad
Elevate your salad game with this vibrant and hearty Wheat Berry Salad, a perfect blend of wholesome grains, fresh veggies, and tangy feta cheese. Featuring chewy, nutty wheat berries combined with crisp cucumbers, juicy grape tomatoes, sweet red bell peppers, and a pop of red onion, this salad packs a delightful mix of textures and flavors. Tossed in a zesty lemon-honey vinaigrette and garnished with fresh parsley, every bite feels refreshingly satisfying. Ready in just over an hour, this make-ahead dish is ideal for meal prep, potlucks, or a light, nutritious lunch. Packed with fiber and bursting with Mediterranean-inspired goodness, this chilled salad is as healthy as it is delicious.
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Recipe Information
Ingredients
- 1 cup wheat berries
- 3 cups water
- 1 teaspoon salt
- 1 medium cucumber
- 1 cup grape tomatoes
- 1 medium red bell pepper
- 0.25 cup red onion
- 0.25 cup parsley
- 0.5 cup feta cheese, crumbled
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 teaspoon honey
- 0.25 teaspoon ground black pepper
- 0.25 teaspoon salt (for dressing)
Instructions
Rinse the wheat berries under cold water using a fine mesh sieve.
In a medium saucepan, combine the wheat berries, water, and 1 teaspoon of salt. Bring to a boil over high heat.
Reduce the heat to low, cover, and simmer for about 50-60 minutes, or until the wheat berries are tender but still chewy. Drain any excess water and let cool completely.
While the wheat berries are cooking, dice the cucumber, halve the grape tomatoes, dice the red bell pepper, and finely chop the red onion and parsley.
In a small bowl, whisk together the olive oil, lemon juice, honey, 0.25 teaspoon of salt, and ground black pepper to make the dressing.
In a large mixing bowl, combine the cooled wheat berries, cucumber, grape tomatoes, red bell pepper, red onion, parsley, and crumbled feta cheese.
Pour the dressing over the salad and toss gently until all the ingredients are evenly coated.
Taste and adjust salt and pepper as needed.
Refrigerate for at least 30 minutes to let the flavors meld together.
Serve chilled or at room temperature. Enjoy!
Nutrition Facts
Calories |
340 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.6 g | 19% | |
| Saturated Fat | 4.0 g | 20% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 13 mg | 4% | |
| Sodium | 807 mg | 35% | |
| Total Carbohydrate | 45.9 g | 17% | |
| Dietary Fiber | 7.5 g | 27% | |
| Total Sugars | 5.5 g | ||
| Protein | 9.5 g | 19% | |
| Vitamin D | 0.1 mcg | 1% | |
| Calcium | 128 mg | 10% | |
| Iron | 2.8 mg | 15% | |
| Potassium | 496 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.
