Sunday, February 15, 2009

Wheatberry Salad - Healthy Lunch All Week

I absolutely love to make this wheatberry salad recipe! It is nutrious and filling, plus I can make it on Sunday, put it in a big container and take it for lunch all week. Don't be scared to try wheatberries, they seem like some weird health food, but they are really good they kind of have a chewy texture, absorb the flavors in the dish and they are super filling and nutritious. I get them at a local organic store, but you can probably find them at any natural food or organic store and you might even be able to find them in the organic section of your supermarket.

I like about a 2:1 ratio of veggies to wheatberries, but my mom likes more of a 1:1 ratio. Below is an example of the veggies that I usually try but feel free to add whatever you like. It really is a recipe that you can customize and add what you like.


  • 1 cup hard winter wheatberries
  • Kosher salt
  • 1 cup finely diced red onion (1 onion)
  • 6 tablespoons good olive oil, divided
  • 2 tablespoons balsamic vinegar
  • 3 scallions, minced, white and green parts
  • 1 red bell pepper, small diced
  • 1 green bell pepper, small diced
  • 1 cucumber, deseeded and diced
  • 1 package grape or cherry tomatoes
  • 1 carrot, small diced
  • 1/2 teaspoon freshly ground black pepper

Place the wheatberries and 3 cups of boiling salted water in a saucepan and cook, uncovered, over low heat for approximately 45 minutes, or until they are soft. Drain.

Saute the red onion in 2 tablespoons of olive oil over medium-low heat until translucent, approximately 5 minutes. Turn off the heat and add the remaining 4 tablespoons (1/4 cup) of olive oil and the balsamic vinegar.

In a large bowl, combine the warm wheatberries, sauteed onions, scallions, chopped veggies, 1/2 teaspoon salt, and the pepper. Allow the salad to sit for at least 30 minutes for the wheatberries to absorb the sauce. Season, to taste, and serve at room temperature.


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