Wheat Berry Salad with Fruit Feta
Elevate your salad game with this Wheat Berry Salad with Fruit and Feta—a delightful medley of textures and flavors that’s as nutritious as it is delicious. Chewy, nutty wheat berries form the heart of this dish, perfectly complemented by crisp mixed greens, sweet apples, tart dried cranberries, and crunchy toasted walnuts. Creamy crumbled feta adds a touch of indulgence, while a zesty homemade dressing of olive oil, lemon juice, honey, and Dijon mustard ties it all together. Not only is this salad packed with fiber and vibrant nutrients, but it also makes for a stunning side dish or a satisfying light meal. Ready in under an hour, this wholesome recipe offers a refreshing balance of sweet, savory, and tangy notes that’s perfect for any occasion.
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Recipe Information
Ingredients
- 1 cup wheat berries
- 3 cups water
- 4 cups mixed greens
- 1 medium apple
- 0.5 cup dried cranberries
- 0.25 cup walnuts
- 0.5 cup feta cheese
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 teaspoon honey
- 1 teaspoon Dijon mustard
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Rinse the wheat berries under cold water, then add them to a medium saucepan with 3 cups of water. Bring to a boil, then reduce the heat to low, cover, and simmer for about 45-50 minutes or until tender but still chewy. Drain and set aside to cool.
While the wheat berries cook, prepare the other ingredients. Wash and dry the mixed greens. Core the apple and chop it into small, bite-sized pieces.
Toast the walnuts in a dry skillet over medium heat for 3-5 minutes until fragrant and golden, then set aside to cool.
In a small bowl, whisk together the olive oil, lemon juice, honey, Dijon mustard, salt, and black pepper to make the dressing.
In a large mixing bowl, combine the cooled wheat berries, mixed greens, chopped apple, dried cranberries, toasted walnuts, and crumbled feta cheese.
Pour the dressing over the salad and toss gently to combine, ensuring all ingredients are evenly coated.
Serve immediately as a fresh and wholesome meal or side dish. Optionally, garnish with additional crumbled feta or a sprinkle of freshly ground black pepper.
Nutrition Facts
Calories |
459 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 20.6 g | 26% | |
| Saturated Fat | 4.9 g | 24% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 17 mg | 6% | |
| Sodium | 514 mg | 22% | |
| Total Carbohydrate | 61.3 g | 22% | |
| Dietary Fiber | 9.3 g | 33% | |
| Total Sugars | 19.1 g | ||
| Protein | 10.8 g | 22% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 154 mg | 12% | |
| Iron | 2.6 mg | 15% | |
| Potassium | 406 mg | 9% | |
*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.
