Tuesday, November 27, 2012

Healthy Holiday Sides - Wheatberry Salad

I first tasted wheat berry salad at a local foods luncheon.  I loved it so much that I purchased a bag of wheat berries without even knowing how to make the salad. 

I still don't have a 'real' recipe for wheat berry salad.  I have come to think of this salad the same way  I do a lettuce salad.  The wheat berries serve as a base, like lettuce.  I build the salad from there.  Wheat berries tend to be very chewy.  So I add something crunchy like nuts.  I also like dried cranberries for more texture and color.  Unpeeled apples add more flavor and a little moisture.  Depending on the time of year, you can mix and match your ingredients.

Here is my version of wheat berry salad.

Wheat Berry Salad

Serves 6 to 8.

1 cup wheat berries
3 cups water
1 teaspoon salt
cup orange juice
cup dried cranberries
1 large apple, unpeeled and diced
½ cup walnuts or pecans, toasted
3 Tablespoons red wine vinegar
3 Tablespoons extra virgin olive oil
¼ teaspoon salt
¼ teaspoon black pepper

1.  Sort through wheat berries and discard any stones.  Rinse well under cool running water.  Place in a medium sauce pan.  Add water and salt.  Cover and bring to a boil. 

2. Reduce heat and simmer for about 1 hour, stirring occasionally.  Drain. 

3.  Combine orange juice and dried cranberries in a small bowl.  Let stand for 15 minutes.

4.  Combine wheat berries, apple and nuts in a large bowl; stir gently.  Drain the cranberries, reserving the juice.  And cranberries to wheat berry mixture.

5.  Whisk together the orange juice, vinegar and oil in a small bowl until combined.  Season with salt and pepper.  Pour over salad and stir gently to coat.  Refrigerate for at least 30 minutes.  Serve cold or at room temperature.


  1. Wow great recipe. Im going to try your version of Wheat berry salad this coming holidays and add it to my favourite filipino food. Glad I've found your blog.

  2. Thanks for checking out the blog. Really appreciate your comment.