Lake Isle Press

Wheat Berry Salad

Wheat berries provide essential nutrients and especially wonderful in salads--chewy and satisfying.

Wheat Berry Salad


    Wheat berries--also called whole grain wheat--are the kernels of whole wheat, unprocessed, with both the germ and bran intact. Many people are not aware that they can be cooked and used in various dishes, including salads. They provide protein, fiber, B vitamins, iron, calcium, folic acid, magnesium and other minerals.
  • 1 cup wheat berries, rinsed
  • 1 bunch watercress, washed and dried, roughly chopped (about 2 cups)
  • 1 large carrot, peeled and grated
  • 1/2 cup dried cranberries, roughly chopped
  • Grated zest of 1 orange
  • Grated zest of 1 lime
  • 1 cup pecans, toasted and chopped

  • Juice of 1 orange (preferably blood orange)
  • Juice of 1 lime
  • 1 tablespoon minced shallot
  • 2 teaspoons maple syrup
  • 3 tablespoons olive oil
  • 1/2 teaspoon kosher salt


Add the wheat berries to a large saucepan filled with enough salted water to cover them by several inches.  Bring to a boil, then reduce to a simmer, partially cover, and cook the wheat berries until they are plump and tender, about 75 to 90 minutes.  Test as you cook; cooked wheat berries are still somewhat chewy.  Drain and set aside to cool completely.

Add the watercress to the wheat berries, along with the carrot, cranberries and citrus zests.

To make the dressing, in a small bowl, whisk together all of the dressing ingredients.  Just before serving, combine dressing with the wheat berries and gently mix.  Garnish with toasted nuts.  If you’re not serving the salad the same day, store it and the dressing separately, covered, in the refrigerator.

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