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.
Servings: 8 servings
Ingredients
For the Salad:
- 1 cup whole wheat berries, dry
- 1 large apple, chopped
- 1 orange, peeled and segmented
- ½ cup dried cranberries
- 2 stalks green onion, thinly sliced
- 1 cup baby kale leaves
- 1 cup toasted pecans, chopped
For the Dressing:
- 3 tablespoons extra virgin olive oil
- 3 tablespoons pure honey
- 1 tablespoon apple cider vinegar
- 1 tablespoon freshly squeezed lemon juice
- ⅛ teaspoon table salt
- ¼ teaspoon 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.
Notes
- 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 (per serving)
Calories: 290kcal | Carbohydrates: 39g | Protein: 5g | Fat: 15g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 9g | Sodium: 42mg | Potassium: 160mg | Fiber: 6g | Sugar: 17g | Vitamin A: 926IU | Vitamin C: 19mg | Calcium: 53mg | Iron: 1mg