Wheat Berry Salad

Wheat Berry Salad
Staff Writer
Wheat Berry Salad
Westside Market NYC

Wheat Berry Salad

Healthy, chewy, fun-to-eat wheat berries are the base for this delicious salad recipe that you can make ahead of time for the week. Try making a batch on a relaxed Sunday afternoon for a lunch you can take to work for the next few days.

6
Servings
979
Calories Per Serving
Deliver Ingredients

Ingredients

  • Salt, to taste
  • 1 Pound wheat berries
  • 1/2 Pound roasted almonds
  • 1/2 Pound pomegranate seeds
  • 1/2 Pound walnuts
  • 1/2 Pound dried cranberries
  • 1/2 Pound golden raisins
  • 1/2 Pound black raisins
  • 1 Teaspoon cinnamon
  • 1/2 Teaspoon ground cloves
  • 3 Tablespoons plus 1 teaspoon sugar
  • 3 Teaspoons sesame seeds

Directions

Bring a large pot of lightly salted water to a boil over high heat. Add the wheat berries and reduce the heat to a fast simmer. Cook until tender but still chewy, about 1 hour. Pour the wheat berries into a bowl and mix with the remaining ingredients. Mix well and let sit for 1 hour.

Nutritional Facts

Total Fat
32g
46%
Sugar
69g
77%
Saturated Fat
4g
17%
Cholesterol
1mg
0%
Carbohydrate, by difference
162g
100%
Protein
26g
57%
Vitamin A, RAE
26µg
4%
Vitamin B-6
1mg
77%
Vitamin C, total ascorbic acid
14mg
19%
Vitamin K (phylloquinone)
10µg
11%
Calcium, Ca
474mg
47%
Choline, total
19mg
4%
Copper, Cu
1mg
0%
Fiber, total dietary
15g
60%
Folate, total
186µg
47%
Iron, Fe
10mg
56%
Magnesium, Mg
228mg
71%
Manganese, Mn
2mg
100%
Niacin
10mg
71%
Pantothenic acid
1mg
20%
Phosphorus, P
323mg
46%
Riboflavin
1mg
91%
Selenium, Se
28µg
51%
Sodium, Na
856mg
57%
Thiamin
1mg
91%
Water
60g
2%
Zinc, Zn
3mg
38%

Wheat Berry Shopping Tip

As an alternative to sugary, salty, processed foods, try shopping for fruits and vegetables that are in season.

Wheat Berry Cooking Tip

For a healthier alternative, substitute honey or molasses for sugar in baking recipes, and use a 3:1 blend of canola oil to olive oil instead of butter when cooking over the flame.