I love wheat berries. They’re as whole grain as you can get, with an earthy, nutty flavor that goes well with both sweet and savory salads. But given how long they take to cook, I don’t make them as often as I should. With any wheat berry dish, I recommend starting to cook the wheat berries first and then prepping the rest of the ingredients. You’ll have time, trust me.
This version of a wheat berry salad is a culmination of what I had on hand. I think the flavors meld well. This makes 4 cups. Each cup is 295 calories. Perfect for brunch, lunch, or anytime of the day.
- 1 cup raw wheat berry, rinsed
- 3 1/2 cups water
- 1/2 t sea salt
- 1/3 cup dried cranberries, finely chopped
- 1/2 cup blueberries (thawed in frozen)
- 1 gala apple, diced
- 1/2 lemon, juiced
- 1/4 cup pine nuts, toasted
- 4 t fresh squeezed grapefruit juice
- 1 T flaxseed oil
- 1/8 to 1/4 t sea salt
Begin boiling water and 1/2 t sea salt in a medium saucepan.
Meanwhile, rinse wheat berries.
Add wheat berries to boiling water. Reduce heat to a simmer. Cover and cook approximately 60 minutes, until tender.
While the wheat berries are cooking, begin prepping the rest of your ingredients.
If your blueberries are frozen, thaw them on a plate at room temperature for about 30 minutes.
Toast the pine nuts in a dry pan, chop the dried cranberries, and squeeze the grapefruit juice.
Toss the diced apples with 1/2 a juiced lemon so the apples do not brown.
Once the wheat berries are done cooking, drain the water and let cool at room temperature for a few minutes.
Combine all ingredients in a large bowl. Add enough sea salt to enhance the flavor, starting with 1/8 t first.
The salad can be enjoyed at room temperature or chilled and served cold.