4.7 from 9 votes
Wheat Berry Salad
My wheat berry salad is a healthy whole grain salad loaded with flavor!
Prep Time
15 mins
Total Time
15 mins
Servings: 6
Calories: 381 kcal
Course:
Salad
Cuisine:
American
Ingredients
- 3 1/2 cups cooked wheat berries (see notes below for cooking directions)
- 1/4 cup finely diced red onion
- 1/4 cup diced cucumber
- 1/4 cup diced carrot
- 1/3 cup chopped or shredded red cabbage
- 1/3 cup cheddar cheese, diced (you could also use feta)
- 1/4 cup toasted pecans, chopped
- about 10 cherry tomatoes halved or quartered
- 1/2 Granny Smith apple, diced (don't peel)
- salt and fresh cracked black pepper
dressing
- 1/3 cup walnut oil
- 3 Tbsp apple cider vinegar, or more to taste
- 1 heaping tsp grainy mustard
- 1 heaping tsp honey
- pinch of salt
Instructions
- Put all the salad ingredients together in a bowl.
- Toss with enough dressing to thoroughly moisten, but don't over do, you may not want all of it.
- Cover and chill the salad for at least a couple of hours before serving, it will get better as it sits. You may want to add more dressing before serving.
- I don't add too much salt to my recipes but be sure to taste this and add it as you prefer.
Cup of Yum
Notes
- To cook wheat berries on the stove put 1 cup raw berries in a large saucepan with a pinch of salt and 6 cups water. Bring to a boil and cook for about 50-60 minutes or until the berries are tender but still chewy. Drain.
- To cook wheat berries in the Instant Pot put the berries in the pot with a pinch of salt and 3 cups of water. Lock the lid and set the vent to seal. Cook on high pressure for 35 minutes, then release the pressure valve. Drain off excess liquid.
Nutrition Information
Calories
381kcal
(19%)
Carbohydrates
48g
(16%)
Protein
10g
(20%)
Fat
18g
(28%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
9g
Monounsaturated Fat
5g
Cholesterol
6mg
(2%)
Sodium
59mg
(2%)
Potassium
153mg
(4%)
Fiber
9g
(36%)
Sugar
4g
(8%)
Vitamin A
1163IU
(23%)
Vitamin C
11mg
(12%)
Calcium
85mg
(9%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 381
% Daily Value*
| Calories | 381kcal | 19% |
| Carbohydrates | 48g | 16% |
| Protein | 10g | 20% |
| Fat | 18g | 28% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 9g | 53% |
| Monounsaturated Fat | 5g | 25% |
| Cholesterol | 6mg | 2% |
| Sodium | 59mg | 2% |
| Potassium | 153mg | 3% |
| Fiber | 9g | 36% |
| Sugar | 4g | 8% |
| Vitamin A | 1163IU | 23% |
| Vitamin C | 11mg | 12% |
| Calcium | 85mg | 9% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.