Tired of the same old salads? Let’s shake things up! This Hearty Wheat Berry Salad is a game-changer, packed with delightful textures and vibrant flavors. Imagine chewy, nutty wheat berries mingling with crisp, sweet apple slices, tender spinach, and a zesty maple-cinnamon dressing. It’s the perfect make-ahead lunch that’s as satisfying as it is nutritious. Get ready to fall in love with your new favorite grain salad!
Ingredients
• For the Maple-Cinnamon Vinaigrette
• 2 tbsp / 30 ml lemon juice
• 2 tbsp / 30 ml canola oil
• 1 tbsp / 15 ml maple-flavored syrup
• ¼ tsp / 1 g ground cinnamon
• ¼ tsp / 1.5 g salt
• ¼ tsp / 0.5 g ground black pepper
• For the Salad
• 1 cup / 185 g uncooked wheat berries, rinsed
• 2 ½ cups / 600 ml water
• 1 medium apple, cored, peeled, and sliced
• 1 large carrot, shredded
• 2 green onions, sliced
• 6 cups / 180 g fresh baby spinach
• ¼ cup / 40 g snipped dried apricots
Instructions
1. Cook the Wheat Berries: In a medium saucepan, bring the water to a rolling boil. Stir in the rinsed wheat berries, return to a boil, then immediately reduce the heat to low. Cover and simmer for 40 to 50 minutes, or until the berries are tender but still have a pleasant chew. Drain any excess water and transfer to a large mixing bowl to cool for at least 1 hour.
2. Whisk the Vinaigrette: While the wheat berries cool, prepare the dressing. In a small bowl or a jar with a lid, combine the lemon juice, canola oil, maple syrup, ground cinnamon, salt, and pepper. Whisk or shake until well combined.
3. Assemble the Salad: Pour the vinaigrette over the cooled wheat berries and stir gently to coat them evenly. Add the sliced apple, shredded carrot, and sliced green onions to the bowl. Toss everything together until just combined.
4. Serve and Enjoy: To serve, arrange a bed of fresh baby spinach on each plate or in a large serving bowl. Top with the wheat berry mixture and sprinkle with the snipped dried apricots for a final touch of sweetness.
Nutritional Information
• Servings: 4
• Calories: 284
• Total Fat: 8 g
• Saturated Fat: 1 g
• Cholesterol: 0 mg
• Sodium: 217 mg
• Carbohydrates: 50 g
• Fiber: 12 g
• Protein: 8 g
Pro Tips
• Meal Prep Master: Cook a large batch of wheat berries at the beginning of the week. Store them in the fridge, and you can assemble this salad in minutes for a quick and healthy lunch.
• Customize Your Crunch: Feel free to swap the apple for a crisp pear or add a handful of toasted pecans or walnuts for extra texture and healthy fats.
• Don’t Dress Too Soon: If making this ahead, keep the dressing, the wheat berry mixture, and the spinach separate. Combine just before serving to keep the spinach from wilting and the apple from browning too much.
• Vary Your Grains: This recipe works beautifully with other chewy grains like farro, barley, or freekeh. Adjust cooking times according to package directions.
FAQ
Q: How can I add more protein to this vegetarian salad
A: To boost the protein, consider adding a cup of chickpeas, lentils, or edamame. A handful of toasted pecans or walnuts, as mentioned in the Pro Tips, also adds a delicious protein and healthy fat punch.
Q: Is this wheat berry salad recipe vegan
A: Yes, this salad is naturally vegan as written. Just ensure you are using pure maple syrup, as some ‘maple-flavored’ syrups can contain non-vegan ingredients. The rest of the ingredients are entirely plant-based.
Q: Can I make this salad gluten-free
A: Absolutely. Since wheat berries contain gluten, you can make this recipe gluten-free by substituting them with an equal amount of cooked quinoa, brown rice, or sorghum. Cook your chosen grain according to its package directions.
Q: How long does this wheat berry salad last in the fridge
A: For optimal freshness, store the wheat berry mixture and the vinaigrette separately from the fresh spinach. The dressed wheat berry mix will keep well in an airtight container for up to 4 days, making it perfect for vegetarian meal prep.
