Wheat Berry Salad with Goat Cheese
Bursting with wholesome, vibrant ingredients, this Wheat Berry Salad with Goat Cheese is a delightful fusion of textures and flavors that's perfect for any occasion. Nutty, chewy wheat berries form the heart of this dish, complemented by crisp cucumbers, juicy cherry tomatoes, and the zing of red onion, all tossed in a zesty lemon-honey dressing. Creamy crumbled goat cheese and crunchy toasted pepitas add a touch of indulgence, while fresh parsley ensures a refreshing, herbaceous finish. This nutrient-packed, make-ahead salad is versatile enough to serve as a hearty side or a satisfying main, making it an excellent choice for meal prep, picnics, or light dinners. Whether enjoyed cold or at room temperature, this salad captures the essence of fresh, wholesome eating with every bite.
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Recipe Information
Ingredients
- 1 cup Wheat berries
- 3 cups Water
- 1 teaspoon Salt
- 1 cup Cherry tomatoes, halved
- 1 cup Cucumber, diced
- 0.25 cup Red onion, finely chopped
- 0.5 cup Fresh parsley, chopped
- 3 tablespoons Extra virgin olive oil
- 2 tablespoons Fresh lemon juice
- 1 teaspoon Honey
- 0.25 teaspoon Black pepper
- 0.5 cup Goat cheese, crumbled
- 0.25 cup Pepitas (pumpkin seeds), toasted
Instructions
Rinse the wheat berries under cold water using a fine mesh sieve.
In a medium-sized saucepan, combine the wheat berries, water, and salt. Bring the mixture to a boil over high heat.
Once boiling, reduce the heat to low, cover, and simmer for 40-45 minutes or until the wheat berries are tender but still chewy.
Drain any excess water from the cooked wheat berries and transfer them to a large mixing bowl to cool slightly.
While the wheat berries cool, prepare the vegetables. Halve the cherry tomatoes, dice the cucumber, finely chop the red onion, and chop the parsley.
In a small bowl, whisk together the olive oil, lemon juice, honey, and black pepper to make the dressing.
Add the cherry tomatoes, cucumber, red onion, and parsley to the cooled wheat berries. Pour the dressing over the mixture and toss until everything is evenly coated.
Sprinkle the crumbled goat cheese and toasted pepitas over the salad, gently folding them in to combine.
Taste and adjust seasoning if needed with additional salt or pepper.
Serve the salad immediately or cover and refrigerate for up to 3 days. Enjoy cold or at room temperature.
Nutrition Facts
Calories |
419 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 21.0 g | 27% | |
| Saturated Fat | 6.7 g | 34% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 16 mg | 5% | |
| Sodium | 651 mg | 28% | |
| Total Carbohydrate | 46.7 g | 17% | |
| Dietary Fiber | 8.3 g | 30% | |
| Total Sugars | 5.2 g | ||
| Protein | 15.1 g | 30% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 142 mg | 11% | |
| Iron | 4.8 mg | 26% | |
| Potassium | 704 mg | 15% | |
*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.
