Wheat Berry Salad with Walnuts and Dried Cherries

Updated: May 26


This wheat berry salad is one of the most healthy, filling, and delicious side dishes you can make.

When I think of grains, I often gravitate towards brown rice, but ever since I started playing around with wheat berries, it immediately became one of my favorite ingredients!

This vegan side dish recipe is packed with fiber, protein, spices, and nuts! Chewy in texture with a nutty and slightly earthy flavor. This wheat berry recipe is full of flavor from the mix of spices, green onions, and a touch of sweetness from the dried cherries.

One of my favorite dishes to accompany roasted vegetables, stews, soups, or protein-based meals. It makes for a perfect vegan side dish for Thanksgiving!


Details:


Yield: 5 servings

Prep time: 10 min

Cooking time: 20 min

Total time: 30 min


Ingredients:


1 ¼ cup red wheat berries

½ cup chopped green onions

½ cup chopped dried cherries

½ cup chopped walnuts

1 tsp cumin

½ tsp minced garlic

1 tbsp rice vinegar

½ tsp dijon mustard

Olive oil

Salt to taste

A squeeze of lime juice

Slivered almonds for garnish


Directions:


1. Rinse the wheat berries.

2. In a pot, add 8 cups of water and bring to a boil.

3. Add the wheat berries and salt to the boiling water. Reduce to simmer.

4. Cook uncovered for 20 minutes or until tender.

5. Chop the green onions into small pieces.

6. Roughly chop the walnuts.

7. Chop the dried cherries into small pieces.

8. Remove the wheat berries from the stove, drain, and let it cool.

9. In a bowl, add the wheat berries, a drizzle of olive oil, cumin, garlic, rice vinegar, dijon mustard, green onions, dried cherries, walnuts, and a squeeze of lime juice. Taste and add more salt if needed.

10. Garnish with slivered almonds and that’s it! Your incredibly healthy side is ready.


Notes:


- Store in an airtight container in the fridge for up to one week.

- To avoid breaking the wheat berries during the cooking process, cook in medium instead of high heat.


Approximate cost:


$9. This takes into account the measurements listed in the ingredients section and for the main ingredients only. It does not include seasoning.

Nutrition:


*Wheat berries, like most whole grains, are an excellent source of dietary fiber, which promotes digestive health, helps lower blood cholesterol and blood sugar levels, aids in weight management, and encourages regular bowel movements.


*Walnuts provide healthy fats, fiber, vitamins, and minerals. They are an excellent source of antioxidants that can help fight oxidative damage in your body, including damage due to “bad” LDL cholesterol. Walnuts are a good source of the plant form of omega-3 fat, which may help reduce heart disease risk. They contain nutrients that may help protect your brain from damaging inflammation and support good brain function as you age.


*Green onions contain carotenoids, including vitamin A, lutein, and zeaxanthin. Vitamin A plays a central role in healthy vision. Incorporate green onions into your diet to reap the benefits of their vitamins C and K. These nutrients offer benefits for the health of your bones.

Did you try this healthy and tasty wheat berry recipe? Let me know in the comments below and/or tag your creation on Instagram #everyhealthybite


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