recipe · salad · side dish · vegan · wheat berry

Wheat berry Salad

Several months ago… more like a year… I purchased a small container of wheat berries. Not entirely sure what I was going to do with them I figured eventually I would come across an amazing recipe to try.

Finally, that day has come.

If you weren’t aware, wheat berries are whole and unprocessed kernels of wheat. They are higher in vitamins and essential nutrients when eaten in their whole form. Plus, they are very tasty and have great texture. Here is a great article on wheat berries.


While skimming through one of my countless recipe magazine I saw an advertisement for red wine vinegar. It had an amazing looking salad which featured wheat berries. My luck!

This cold salad has so many textures, so many different flavors… they all complement themselves very well. Do I dare say that even a bit of feta would be amazing in this? Yes. Yes it would.


Wheat berry Salad

  • 5 cups water
  • 1/2 cup dry wheat berries
  • 1/2 cup yellow or red onion, chopped
  • 1/2 cup diced cucumber
  • 1/4 cup diced red bell pepper
  • 6-8 kalamata olives, quartered
  • 2 tablespoons pumpkin seeds
  • 2 tablespoons dried cranberries (these are the highlight of this salad!)
  • a few sprigs of fresh parsley, chopped
  • 1 tablespoon EVOO
  • Red Wine Vinegar to taste (I splashed a few drops in, tossed and tasted. I kept doing this until I was satisfied – 2 tablespoons roughly)
  • salt and pepper to taste

Combine the wheat berries, water and a pinch of salt into a sauce pan. Bring to a boil and reduce to medium/low until wheat has desired texture – about an hour or longer. Take off heat, strain and put in the fridge to cool.

Once they have cooled, combine all of the ingredients together. Salt and pepper to taste. Place back in the fridge for 30 minutes or longer. Serve.

This salad can be used as a side or eaten as a main meal.


Pompeian is the only brand of Red Wine Vinegar I have used and I love it!  

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