Summer Wheat Berry Salad

Whole wheat berries are a tasty addition to any salad.

May 10, 2012

Wheat berries are unprocessed whole wheat kernels that have a nutty flavor and chewy texture. They are great in soups and salads or topped with stir-fried vegetables.

Serves: 4
Prep: 15 min
Cook: 3 hr 0 min
Total: 3 hr 15 min



  • 1/2 cup wheat berries
  • 2 cup water
  • 1/2 tsp salt, divided
  • 10 asparagus spears, cut into 1" pieces
  • juice of 2 limes
  • 2 tbsp spicy brown mustard
  • 1/4 tsp ground black pepper
  • 1 can (15 ounces) artichoke hearts, drained
  • 1 can (2.5 ounces) sliced black olives, drained
  • 1 large tomato, chopped
  • 1/4 english cucumber, chopped

1. Soak the wheat berries in the water overnight. Bring the berries, water, and 1/4 teaspoon of the salt to a boil in a medium saucepan over high heat. Reduce the heat to low, cover, and simmer for 1 hour, or until tender. Drain any remaining liquid.

2. Place the asparagus in a bowl with a splash of water and cover with vented plastic wrap. Microwave on high for 1 1/2 minutes. Let stand, covered, for 5 minutes.

3. Whisk together the lime juice, mustard, pepper, and the remaining 1/4 teaspoon salt in a large bowl. Add the artichokes, olives, tomato, cucumber, wheat berries, and asparagus, tossing to coat well. Chill at least 2 hours before serving.

Nutritional Facts per serving
Calories 162.6
Fat 1.6 g
Saturated Fat 0.2 g
Cholesterol 0 mg
Sodium 783.6 mg
Carbohydrates 31.2 g
Total Sugars 2.6 g
Dietary Fiber 7.5 g
Protein 7.1 g

Courtesy of the Rodale Healthy Recipe Finder.