Beet and Wheat Berry Salad

Golden Beets
Kath Younger


  • golden beets, greens reserved
  • large sweet potato, chopped
  • 1 tablespoon  plus 1 teaspoon olive oil
  • 1 teaspoon  cinnamon
  • 1/4 teaspoon  cayenne
  • 1 cup  dry wheat berries
  • 2 cups  water
  • cloves garlic, peeled
  • 2 tablespoons  sunflower seeds
  • 1 tablespoon  maple syrup
  • 2 tablespoons  apple cider vinegar
  • 1 teaspoon  Dijon mustard
  • 1/4 teaspoon  kosher salt
  •   Black pepper, to taste

Here’s a super easy and healthy salad with fresh roasted beets and wheat berries to keep you satisfied. If possible, find beets with the greens intact, usually at farmers markets.


Preheat the oven to 425 degrees.

Loosely wrap the beets in foil and place on a baking sheet. Rub the sweet potato with 1 tablespoon of the oil. Coat with the cinnamon and cayenne. Place the sweet potato on the same baking sheet and transfer to the oven. Bake for 45 minutes and remove from the oven. Let the beets cool, then peel and chop them.

Meanwhile, combine the wheat berries with the water. Bring to a boil over high heat, then lower to a simmer and cook for 45 minutes, until tender.

Heat the remaining olive oil in a sauté pan over medium heat, and add the beet greens with 1 clove garlic. Cook until tender, about 2-3 minutes. Combine the beets, sweet potato, wheat berries, greens, and sunflower seeds in a bowl. Combine the syrup, vinegar, mustard, remaining garlic, salt, and pepper in a jar. Shake to combine. Pour the dressing over the salad and toss to combine. Serve immediately.


Calories per serving:

258 calories

Dietary restrictions:

High Fiber Vegan, Vegetarian, Dairy Free, Egg Free, Milk Free, Peanut Free, Tree Nut Free, Soy Free, Fish Free, Shellfish Free, Alcohol Free

Daily value:



  • Fat 7g 11%
  • Carbs 45g 15%
  • Saturated 1g 5%
  • Fiber 7g 30%
  • Trans 0g
  • Sugars 5g
  • Monounsaturated 4g
  • Polyunsaturated 2g
  • Protein 6g 12%
  • Sodium 190mg 8%
  • Calcium 47mg 5%
  • Magnesium 73mg 18%
  • Potassium 374mg 11%
  • Iron 2mg 11%
  • Zinc 2mg 11%
  • Phosphorus 279mg 40%
  • Vitamin A 302µg 34%
  • Vitamin C 2mg 3%
  • Thiamin (B1) 0mg 14%
  • Riboflavin (B2) 0mg 8%
  • Niacin (B3) 3mg 13%
  • Vitamin B6 0mg 13%
  • Folic Acid (B9) 32µg 8%
  • Vitamin E 2mg 11%
  • Vitamin K 4µg 5%
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