Wheat Berry Salad

Back On Track Wheat Berry and Bean Salad

Adapted from Alive Magazine and http://ohsheglows.com/2010/12/28/back-on-track-wheat-berry-and-bean-salad/.
Yield: 7.5-8 cups
Salad Ingredients:

  • 1 cup dry wheat berries, cooked and drained
  • 2 cups/500 ml cooked navy beans (I was out so I used chickpeas!)
  • 1 English cucumber, diced
  • 1 red pepper, diced
  • 1 large tomato, diced
  • 2 large garlic cloves, minced
  • 1 cup fresh parsley, diced with large stems removed
  • 4 green onions, diced
  • Kosher salt + pepper, to taste

Dressing Ingredients:

  • 2-4 tbsp extra virgin olive oil, to taste (I used 2 tbsp)
  • 2 tbsp balsamic vinegar
  • 1 tsp hot mustard (I used regular)
  • 1 tbsp Tamari
  • 2 tbsp fresh lemon juice

Directions: In a medium bowl, soak the wheat berries overnight in cold water. The next day, drain the wheat berries and place in a medium sized pot, covered in 3 inches of water. Bring to a boil and then reduce heat to medium and simmer for 1 hour. Drain and cool.
In a large bowl, mix together the diced vegetables (cucumber, red pepper, tomato, minced garlic, parsley, green onions). Add in cooked and drained navy beans (or other bean of choice) and stir.
In a small bowl whisk together the dressing ingredients (olive oil, balsamic vinegar, mustard, Tamari, fresh lemon juice). Set aside.
When the wheat berries are ready, drain and rinse and then stir into the salad. Add the dressing just before serving and stir well. Now season with kosher salt and freshly ground black pepper to taste. Garnish with additional parsley if desired.

This was my first “go” with wheat berries. If you have not tried them, they are delicious! They are similar to brown rice in flavor. They remind me of mini barley pearls. This salad turned out fantastic and will be my lunch for the next few days.

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