Savory Wheat Berry Salad

Wheat berry salads are both delicious and nutritious. The recipe below is a great introduction for those just beginning to cook with whole grains as it demonstrates the versatility of wheat berries (which can be used wherever you see a small pasta or brown rice) and helps get your creative juices flowing as to what other ingredients would mix-in well.

Savory Wheat Berry Salad
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  1. 1 cup wheat berries (or other grain)
  2. 3 cups water
  3. 1 cup finely diced red onion
  4. 6 Tbsp olive oil
  5. 2 Tbsp balsamic vinegar
  6. 3 scallions, minced, white with green parts
  7. 1/2 red bell pepper, diced small
  8. 1 carrot, diced small
  9. Kosher salt, to taste
  10. Pepper, to taste
  1. Place the wheat berries and 3 cups of salted water in a saucepan, bring to a boil, then reduce heat and simmer over low heat until cooked (45-60 minutes), or until they are soft. Drain.
  2. Sautee the red onion in 2 Tbsp of olive oil, over medium-low head until translucent (approximately 5 minutes). Turn off the heat and add the remaining 4 Tbsp of olive oil and the balsamic vinegar.
  3. In a large bowl combine the warm wheat berries, sauteed onion sauce, scallions, red bell pepper, carrot, salt and pepper to taste.
  4. Allow the salad to sit for at least 30 minutes for the wheat berries to absorb the sauce. Serve at room temperature.
  1. Other grains, like spelt, triticale, rye or barley would also work very well in this recipe.
Four Star Farms