Wheat Berry Salad


A few online sites recommend soaking wheat berries before cooking them – I am not 100% positive if that is necessary. I did soak mine for a few hours just in case and I found that the cooking time was much less than what online instructions indicated.

Wheat Berry Salad

  • ¼ cup wheat berries
  • ½ cup shelled edamame
  • cherry tomatoes
  • cucumber
  • roasted red pepper
  • cilantro
  • spinach

To cook the wheat berries you can either soak or not soak them for a few hours (soaking reduces cooking time). You need about a 1 to 3 ratio (I did 1 cup of wheat berries to 3 cups of water and this yields about 2.5 cups of cooked wheat berries). Bring the water to boil, add the wheat berries, lower the heat and let them simmer for 25-30 minutes. I would keep an eye on them though and give them a stir every now and then to make sure they don’t boil dry and aren’t getting mushy.

For the rest of the salad, I steamed the spinach for some texture variety, and chopped & tossed the veggies (see below).


(Between the edamame and the wheat berries this salad is pretty nutrient dense – the edamame has 9 g protein, 5 g fiber)

I mixed it with a little bit of olive oil and apple cider vinegar but you could use any salad dressing.



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