Wheat Berry Salad with Zing
Brighten up your table with this vibrant Wheat Berry Salad with Zing, a wholesome and flavorful dish that's perfect for any occasion. Packed with chewy wheat berries, crunchy bell peppers, fresh cucumber, grated carrot, and the sweet pop of dried cranberries, this salad is a texture lover's dream. The zesty dressing, made with orange juice, lemon juice, honey, and a hint of cumin, ties it all together with a tangy, aromatic punch. Not only is this dish nutrient-rich and satisfying, but it's also incredibly versatile—delicious as a side dish, meal prep lunch, or light dinner. Ready in just over an hour and ideal for making ahead, this wheat berry salad checks all the boxes for freshness, flavor, and convenience!
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Recipe Information
Ingredients
- 1 cup wheat berries
- 3 cups water
- 1 teaspoon salt
- 1 medium red bell pepper
- 1 medium cucumber
- 1 large carrot
- 0.5 cup parsley
- 0.5 cup dried cranberries
- 3 tablespoons olive oil
- 2 tablespoons orange juice
- 1 tablespoon lemon juice
- 1 teaspoon honey
- 0.5 teaspoon ground cumin
- 0.25 teaspoon black pepper
Instructions
Rinse the wheat berries thoroughly under cold water in a fine-mesh sieve.
In a medium saucepan, combine the wheat berries, 3 cups of water, and 1 teaspoon of salt. Bring to a boil over high heat.
Reduce the heat to low, cover, and simmer for about 45-50 minutes, or until the wheat berries are tender but still chewy.
Drain any excess water and allow the wheat berries to cool to room temperature.
While the wheat berries are cooking, finely dice the red bell pepper and cucumber. Grate the carrot, and chop the parsley.
In a large mixing bowl, combine the cooked wheat berries, red bell pepper, cucumber, carrot, parsley, and dried cranberries.
In a small bowl, whisk together the olive oil, orange juice, lemon juice, honey, ground cumin, and black pepper to create the dressing.
Pour the dressing over the salad and toss everything thoroughly to coat.
Taste and adjust seasoning if needed.
Serve immediately or refrigerate for up to 4 hours to let the flavors meld. Enjoy cold or at room temperature!
Nutrition Facts
Calories |
1603 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 45.9 g | 59% | |
| Saturated Fat | 6.8 g | 34% | |
| Polyunsaturated Fat | 4.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2489 mg | 108% | |
| Total Carbohydrate | 266.4 g | 97% | |
| Dietary Fiber | 41.9 g | 150% | |
| Total Sugars | 66.0 g | ||
| Protein | 37.0 g | 74% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 243 mg | 19% | |
| Iron | 13.3 mg | 74% | |
| Potassium | 2143 mg | 46% | |
*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.
