Winter Wheat Berry Salad


  • 1 cup raw wheat berries
  • ½ cup carrot, finely diced
  • ½ cup cucumber, finely diced
  • ½ cup red bell pepper, finely diced
  • ½ cup green bell pepper, finely diced
  • ½ cup red onion, finely diced
  • ½ cup drained canned corn
  • 2 green onions, sliced

For the vinaigrette:

  • ¼ cup extra virgin olive oil or a combination of olive oil and walnut oil
  • ¼ cup white balsamic vinegar
  • 1 teaspoon salt
  • ¾ teaspoon sugar
  • ¼ teaspoons freshly ground black pepper
  • ½ teaspoon Dijon mustard



  1. Rinse the wheat berries in a strainer and put them in a pot over water overnight to soak. Rinse and drain them and put them back in a pot of water, covered by at least 2 inches of water. Bring to a boil, reduce the heat to medium and simmer for about an hour until tender but not mushy and still completely intact. The wheat berries should still be a little chewy.  Drain thoroughly and place in a large bowl.

  2. Add all remaining salad ingredients to the wheat berries. Whisk together the vinaigrette ingredients and pour over the salad. Stir to coat the salad. Cover and refrigerate for at least two hours before serving, stirring occasionally to distribute vinaigrette.

Nutrition Facts


Calories: 205

Total fat:  10g

Saturated fat: 1g

Cholesterol: 0mg

Sodium:  400mg

Carbohydrates: 28g

Fiber:  4g

Sugar: 2g

Protein:  4g