4.7 from 45 votes
Wheat Berry Salad
If you haven't tried wheat berries, you're in for a treat. This Wheat Berry Salad with Apples and Cranberries is toothsome, flavorful, and healthy. You'll create serious lunch envy with this recipe.
Prep Time
10 mins
Cook Time
1 hr
Total Time
1 hr 10 mins
Servings: 8 servings
Calories: 290 kcal
Course:
Salad
Cuisine:
American
Ingredients
For the Salad:
- 1 cup whole wheat berries dry
- 1 large apple chopped
- 1 orange peeled and segmented
- ½ cup dried cranberries
- 2 talks green onion thinly sliced
- 1 cup baby kale leaves
- 1 cup toasted pecans chopped
For the Dressing:
- 3 TB extra virgin olive oil
- 3 TB pure honey
- 1 TB apple cider vinegar
- 1 TB freshly squeezed lemon juice
- ⅛ tsp table salt
- ¼ tsp freshly ground black pepper
Instructions
- Prep ahead: Make the dressing by combining all dressing ingredients in a bowl, whisking to combine well, and keep covered/chilled until ready to use.
- In a large heavy pot, cook wheat berries according to package directions -bring to a boil in water that's 2 inches above the wheat berries and boil uncovered for one hour, or to your desired level of tenderness.
- Drain cooked wheat berries and let cool to room temperature. If desired, run it under cold water to help cool faster. Drain well.
- In a large bowl, combine the cooked wheat berries with apples, orange segments, cranberries, green onions, and baby kale. Toss well with prepared dressing.
- Season with additional salt and pepper, as needed. Sprinkle toasted pecans into the salad right before serving.
Cup of Yum
Notes
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- Cook the wheat berries ahead of time and let them cool. Draining well is important to prevent the salad from becoming soggy.
- Feel free to substitute the pecans with other nuts, such as walnuts or almonds. You can also omit the nuts or use seeds for a nut-free version.
- This salad keeps well overnight, making leftovers perfect for lunch the next day.
- This recipe is part of our Easy Salad Recipes Collection.
- Pair this delicious salad with your favorite proteins, such as Grilled chicken or Air Fryer Salmon.
Nutrition Information
Calories
290kcal
(15%)
Carbohydrates
39g
(13%)
Protein
5g
(10%)
Fat
15g
(23%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
3g
Monounsaturated Fat
9g
Sodium
42mg
(2%)
Potassium
160mg
(5%)
Fiber
6g
(24%)
Sugar
17g
(34%)
Vitamin A
926IU
(19%)
Vitamin C
19mg
(21%)
Calcium
53mg
(5%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 8servings
Amount Per Serving
Calories 290
% Daily Value*
| Calories | 290kcal | 15% |
| Carbohydrates | 39g | 13% |
| Protein | 5g | 10% |
| Fat | 15g | 23% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 9g | 45% |
| Sodium | 42mg | 2% |
| Potassium | 160mg | 3% |
| Fiber | 6g | 24% |
| Sugar | 17g | 34% |
| Vitamin A | 926IU | 19% |
| Vitamin C | 19mg | 21% |
| Calcium | 53mg | 5% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.