A Hearty, Wholesome Salad You’ll Crave!
Tired of the same old salads? Get ready to fall in love with the delightful chew of wheat berries! This vibrant, hearty salad is a texture and flavor explosion, combining nutty whole grains with sweet dried fruits, crisp snow peas, and creamy chickpeas. Tossed in a simple yet elegant toasted walnut and lemon vinaigrette, it’s the perfect make-ahead lunch or a stunning side dish for any occasion. It’s wholesome, satisfying, and packed with plant-based goodness!
PREP: 15 minutes
COOK: 45 minutes
COOL: 1 hour
CHILL: overnight
MAKES: 8 servings
Ingredients
• For the Salad
• 3 cups / 720 ml water
• 1 cup / 200 g uncooked wheat berries, rinsed and drained
• 1/8 teaspoon salt
• 1 15-ounce can / 425 g garbanzo beans (chickpeas), rinsed and drained
• 1 cup / 100 g thinly sliced fresh snow peas
• 1/2 cup / 75 g dried apricots, sliced
• 1/2 cup / 60 g dried cranberries
• 1/4 cup / 25 g chopped green onions, about 2 stalks
• For the Lemon-Walnut Vinaigrette
• 3 tablespoons / 45 ml toasted walnut oil
• 1 tablespoon / 15 ml fresh lemon juice
• 1/2 teaspoon salt
• 1/2 teaspoon ground black pepper
Instructions
1. Soak the Wheat Berries: In a medium bowl, combine the water, wheat berries, and 1/8 teaspoon of salt. Cover the bowl and refrigerate overnight.
2. Cook and Cool: Transfer the soaked wheat berries and their water to a medium saucepan. Bring to a boil, then reduce the heat to a simmer. Cover and cook for 45 to 60 minutes, or until the berries are tender yet chewy. Drain any excess water and let them cool for at least 1 hour.
3. Combine Salad : In a large serving bowl, mix together the cooled wheat berries, rinsed garbanzo beans, sliced snow peas, dried apricots, dried cranberries, and chopped green onions.
4. Whisk the Vinaigrette: In a small bowl or jar, whisk together the toasted walnut oil, fresh lemon juice, 1/2 teaspoon of salt, and black pepper until well combined.
5. Toss and Serve: Pour the vinaigrette over the wheat berry mixture and toss gently to coat everything evenly. You can serve the salad immediately, or cover and chill it for up to 24 hours to let the flavors meld.
Nutritional Information
• Per Serving
• Calories: 239
• Total Fat: 6 g (1 g saturated fat)
• Cholesterol: 0 mg
• Sodium: 342 mg
• Carbohydrates: 43 g
• Fiber: 7 g
• Protein: 6 g
Pro Tips
• Wheat berries are unprocessed wheat kernels with the bran, germ, and endosperm intact, making them rich in protein and fiber. Look for them in the bulk bins or health food aisle.
• This salad is fantastic for meal prep, as the flavors get even better overnight. For the best texture, add the snow peas right before you eat to maintain their crunch.
• Feel free to customize! Swap the apricots and cranberries for other dried fruits like cherries or chopped dates. Toasted pecans or slivered almonds can be used instead of walnuts.
• If you’re short on time, you can skip the overnight soak. Simply bring the wheat berries and water to a boil, cook for 1 minute, then remove from heat, cover, and let stand for 1 hour before simmering as directed.
FAQ
Q: Is this vegetarian wheat berry salad a good source of protein
A: Yes, this salad provides a solid plant-based protein foundation with 6 grams per serving, thanks to the combination of whole grain wheat berries and chickpeas. To boost the protein content further, you could add a handful of toasted walnuts, edamame, or crumbled feta if you eat dairy.
Q: How can I make this salad gluten-free
A: Absolutely! While wheat berries contain gluten, you can easily make this recipe gluten-free by substituting them with a whole grain like quinoa, brown rice, or sorghum. Simply cook your chosen grain according to package directions and proceed with the recipe as written.
Q: How long does this vegetarian salad last in the fridge
A: This salad is perfect for meal prep and will last for 3-4 days in an airtight container in the refrigerator. The flavors actually meld and improve overnight! For the best texture, you can add the crisp snow peas just before serving to maintain their crunch.
