Where Healthy Food Is Fun, Fast, Tasty and Fits Your Budget!

User login

You need to login to use this feature, or create an account if you don't yet have one. It's free and easy.

Create an Account

Wheat Berry Salad

NotesCooking for a Crowd?Video: Parsley

Recipe Notes

  • Wheat berries are whole kernels of wheat.  There are many different kinds of wheat that are sold in grocery stores.  Try looking for soft white or hard red wheat berries.  Farro, spelt, Kamut®, and freekeh are all kinds of whole wheat kernels.  Whole grain barley is also an excellent choice in this recipe.
  • To use other grains, substitute 2 cups cooked grain for the wheat berries and skip step 1.  Follow package directions for the cooking time and amount of liquid needed for each grain.

Click a link below if you need a version of this recipe that serves:  

View all quantity recipes here: https://foodhero.org/quantity-recipes.

 

 

Kid friendly

Ingredients

1 cup
dry wheat berries (about 7 ounces)
1 1⁄4 cups
carrots, peeled and diced
1 1⁄4 cups
red bell pepper, seeded and diced (about 2 small peppers)
1 cup
celery, diced
1⁄2 cup
green onions, sliced
1⁄4 cup
fresh parsley, minced
1⁄2 cup
unseasoned rice vinegar
2 Tablespoons
water
1 1⁄2 teaspoons
vegetable oil
1⁄2 teaspoon
garlic powder
1⁄4 teaspoon
salt

Directions

  1. Place dry wheat berries in a large saucepan and add water to cover by 3 inches. Bring to a rolling boil, then reduce heat to a simmer. Cover and continue to simmer for 1 hour, or until the wheat berries are tender but still chewy. Drain the cooked wheat berries and rinse with cold water. Place in a large mixing bowl.
  2. Add the carrots, celery, bell pepper, onions and parsley to the wheat berries in the mixing bowl.
  3. In a separate bowl, stir together the rice vinegar, water, vegetable oil, garlic powder and salt. Pour dressing over the salad and mix until salad is well coated.
  4. Refrigerate leftovers within 2 hours.

Notes

  • Wheat berries are whole kernels of wheat.  There are many different kinds of wheat that are sold in grocery stores.  Try looking for soft white or hard red wheat berries.  Farro, spelt, Kamut®, and freekeh are all kinds of whole wheat kernels.  Whole grain barley is also an excellent choice in this recipe.
  • To use other grains, substitute 2 cups cooked grain for the wheat berries and skip step 1.  Follow package directions for the cooking time and amount of liquid needed for each grain.
Photo of Wheat Berry Salad
Prep time: 20 minutes
Cooking time: 1 hour
Makes: 6 cups
Nutrition Facts: View Label
Last updated: 10/28/19

1 Comments for "Wheat Berry Salad"

Submitted by JMA1445 on Tue, 04/16/2019 - 13:49

This is a nice, large salad that is perfect for a potluck or large family dinner.  Very filling and colorful.  I would highly recommend allowing this recipe to sit for several hours or even overnight.  I found the flavors were much better the second day.  I used hard red wheat berries.  They cook more evenly if you let them soak for a while before cooking.  Also - I like substituting orange juice for part of the vinegar in the dressing to add a little sweetness.  Thanks!

OSU Extension Service
Family & Community Health
Oregon State University
106 Ballard Hall
Corvallis, OR 97331
Phone: 541.737.1017

email: Food.Hero@oregonstate.edu

Copyright © 2019
Oregon State University