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Wheat Berry Salad

Name: Wheat Berry Salad
Prep time: 15 min
Cook time: 45 min
Total time: 60 min
Yield: 4 servings
Cuisine: Wheat Berry Salad
Ingredients: 200g dried wheat berries; 500ml water; 1 cucumber; 200g cherry tomatoes; 1 red onion; 50g fresh parsley; 100g feta cheese; 3 tablespoons olive oil; 1 lemon juiced; 1 teaspoon salt

Wheat Berry Salad is a nutritious and filling dish that works well as a side or a main meal. It combines chewy grains with fresh vegetables and a simple dressing. This recipe is perfect for meal prep because it stays fresh in the fridge for several days. You can easily customise it with your favourite seasonal ingredients.

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Why wheat berry salad is a good choice

This Wheat Berry Salad is incredibly satisfying because of the hearty texture of the cooked grains. It provides a great balance of textures when mixed with crunchy cucumbers and soft feta cheese. The flavours improve over time as the grains soak up the lemony dressing. It is a reliable choice for healthy lunches throughout the busy work week.

How to prepare wheat berry salad

Step 1

Cook grains: Rinse the wheat berries under cold water in a strainer. Place them in a saucepan with the water and a pinch of salt. Bring to a boil then reduce the heat and simmer for forty-five minutes until tender. Drain any excess liquid and let the grains cool down completely.

Step 2

Prepare vegetables: While the grains are cooking and cooling, chop the cucumber into small cubes. Halve the cherry tomatoes and finely dice the red onion. Chop the fresh parsley roughly to add a burst of green colour and flavour.

Step 3

Make dressing: In a small jar or bowl, whisk together the olive oil and lemon juice. Add a teaspoon of salt and some black pepper if you like. Shake the jar well to ensure the oil and juice are fully combined before using.

Step 4

Combine ingredients: Place the cooled grains in a large mixing bowl with the chopped vegetables and parsley. Pour the dressing over the top and toss everything together. Crumble the feta cheese over the Wheat Berry Salad just before serving to keep it fresh.

Extra tips for wheat berry salad

For the best texture, ensure you do not overcook the grains as they should remain slightly chewy. You can cook the wheat berries a day in advance to save time on the day of serving. If you want more crunch, try adding some toasted walnuts or sunflower seeds to the mix. This Wheat Berry Salad is very versatile, so feel free to swap the parsley for mint or coriander.

Adding some roasted chickpeas can provide extra protein if you are eating this as a main course. Always dress the salad at least ten minutes before eating so the grains can absorb the lemon juice. If the salad seems a bit dry after being in the fridge, add another splash of olive oil.

You might also enjoy classic tzatziki, rice with saffron or smashed potatoes with parmesan.

Ingredients

servings

Adjust quantity

200 g dried wheat berries
500 ml water
1 cucumber
200 g cherry tomatoes
1 red onion
50 g fresh parsley
100 g feta cheese
3 tablespoons olive oil
1 lemon juiced
1 teaspoon salt

Cooking time

Nutrition information

NUTRITIONper serving

Energy:1464 kJ / 350 kcal
Fat:16 g
- of which saturates:3 g
Carbohydrates:39 g
- of which sugars:2 g
Protein:10 g
Fibre:5 g
Salt:825 mg

This Wheat Berry Salad can be stored in an airtight container for up to four days. The grains hold their texture well even after being dressed with oil and lemon. It is an excellent option for preparing healthy lunches in advance.

Can I use a different grain for this Wheat Berry Salad?

You can use spelt or pearl barley if you cannot find wheat berries for this recipe. The cooking time might change depending on the grain you choose for the Wheat Berry Salad. Ensure the alternative grain is cooked until tender but still has a bit of bite.

Do I need to soak the wheat berries before cooking?

Soaking is not strictly necessary for this recipe but it can reduce the cooking time slightly. If you have time, soak them for a few hours before boiling them in fresh water. Otherwise, boiling them for forty-five minutes is sufficient for a good texture.