Wheat Berry Salad with Apples and Cashews
Brighten up your table with this hearty and refreshing Wheat Berry Salad with Apples and Cashews, a perfect balance of texture and flavor that's as nutritious as it is delicious. This wholesome salad features chewy, nutty wheat berries as the hearty base, paired with crisp, sweet apple chunks, crunchy roasted cashews, and tangy dried cranberries for a delightful mix of textures. Tossed in a zesty vinaigrette made with honey, lemon juice, olive oil, and apple cider vinegar, this dish bursts with vibrant flavors. Chopped fresh parsley adds an herbal freshness, making every bite feel light and invigorating. Ready in just under an hour and perfect for meal prep, this salad can be served chilled or at room temperature, making it a versatile choice for picnics, potlucks, or a healthy lunch. Packed with fiber, protein, and a satisfying crunch, it's a must-try recipe for lovers of wholesome, plant-based meals!
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Recipe Information
Ingredients
- 1 cup wheat berries
- 3 cups water
- 1 teaspoon salt
- 1 apple (medium, any crisp variety)
- 2 tablespoons lemon juice
- 1 cup roasted, unsalted cashews
- 1 cup dried cranberries
- 2 tablespoons parsley (fresh, chopped)
- 3 tablespoons olive oil
- 1 tablespoon honey
- 1 tablespoon apple cider vinegar
- 0.25 teaspoon black pepper (freshly ground)
Instructions
Place the wheat berries in a medium pot and add 3 cups of water and 1 teaspoon of salt. Bring to a boil, then reduce the heat to low and simmer for 40 minutes or until the wheat berries are tender but still chewy. Drain and set aside to cool.
While the wheat berries cook, core and dice the apple into small pieces. Toss the apple pieces with 1 tablespoon of lemon juice in a bowl to prevent browning.
In a large mixing bowl, combine the cooled wheat berries, diced apple, roasted cashews, dried cranberries, and chopped parsley.
In a small bowl, whisk together the olive oil, honey, apple cider vinegar, remaining 1 tablespoon of lemon juice, and freshly ground black pepper to make the vinaigrette.
Pour the vinaigrette over the salad and toss everything together until well coated.
Taste and adjust seasoning with additional salt or pepper if needed.
Serve immediately or refrigerate for up to 24 hours to allow the flavors to meld. Serve chilled or at room temperature.
Nutrition Facts
Calories |
2484 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 93.0 g | 119% | |
| Saturated Fat | 15.4 g | 77% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2465 mg | 107% | |
| Total Carbohydrate | 368.6 g | 134% | |
| Dietary Fiber | 48.7 g | 174% | |
| Total Sugars | 139.3 g | ||
| Protein | 53.5 g | 107% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 204 mg | 16% | |
| Iron | 18.3 mg | 102% | |
| Potassium | 2270 mg | 48% | |
*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.
