Wheat Berry Salad with Red Fruit
Brighten up your table with this vibrant Wheat Berry Salad with Red Fruit—a wholesome, flavor-packed dish that's equal parts nutritious and delicious. Featuring nutty, chewy wheat berries paired with the natural sweetness of strawberries, raspberries, and red grapes, this salad is a refreshing medley of textures and flavors. Tossed with crisp baby spinach, creamy crumbled feta, and toasted walnuts, every bite is a perfect balance of crunchy, creamy, and fruity goodness. A tangy balsamic-honey dressing ties everything together, creating a gorgeous salad that’s ideal for lunch, picnics, or as a stunning side dish. Packed with whole grains and fresh produce, this quick-to-prepare dish is as visually appealing as it is satisfying. Perfect for healthy eating enthusiasts looking to elevate their salad game!
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Recipe Information
Ingredients
- 1 cup wheat berries
- 3 cups water
- 0.5 teaspoon salt
- 1 cup strawberries, hulled and sliced
- 0.5 cup raspberries
- 0.5 cup red grapes, halved
- 2 cups baby spinach
- 0.25 cup crumbled feta cheese
- 0.25 cup walnuts, toasted and chopped
- 2 tablespoons extra-virgin olive oil
- 1.5 tablespoons balsamic vinegar
- 1 teaspoon honey
- 0.25 teaspoon ground black pepper
Instructions
Rinse the wheat berries under cold water. In a medium saucepan, combine the wheat berries, water, and salt. Bring to a boil over high heat, then reduce to low heat, cover, and simmer for 35-40 minutes, or until the wheat berries are chewy but tender.
Drain the cooked wheat berries and set them aside to cool completely.
While the wheat berries are cooling, prepare the fruits and vegetables: slice the strawberries, halve the grapes, and rinse the spinach. Toast the walnuts in a dry skillet over medium heat for 3-4 minutes, stirring frequently, until fragrant. Let cool.
In a small bowl, whisk together the olive oil, balsamic vinegar, honey, and ground black pepper to create the dressing.
In a large mixing bowl, combine the cooked wheat berries, strawberries, raspberries, grapes, spinach, feta cheese, and walnuts. Drizzle the dressing over the salad and toss gently to coat all ingredients evenly.
Taste and adjust seasoning if needed. Optionally, garnish with a few extra pieces of red fruit or a sprinkle of walnuts.
Serve immediately or chill in the refrigerator for up to 2 hours before serving for a refreshing cold salad.
Nutrition Facts
Calories |
357 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.0 g | 19% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 7 mg | 2% | |
| Sodium | 389 mg | 17% | |
| Total Carbohydrate | 49.7 g | 18% | |
| Dietary Fiber | 9.1 g | 32% | |
| Total Sugars | 8.4 g | ||
| Protein | 9.8 g | 20% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 96 mg | 7% | |
| Iron | 2.8 mg | 16% | |
| Potassium | 360 mg | 8% | |
*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.
