Wheat Berry Salad

Wheat Berry Salad

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From: Diabetic Living Magazine

Wonderfully chewy wheat berries have a nutty flavor and are great in soups, stews, and salads. This fruity salad is delicious at room temperature but is also good eaten cold as a packed lunch.

Ingredients 8 servings

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Original recipe yields 8 servings
Nutrition per serving may change if servings are adjusted.
  • 2½ cups water
  • 1 cup wheat berries or rye berries
  • 2 tablespoons lemon juice
  • 2 tablespoons canola oil
  • 1 tablespoon pure maple syrup
  • ¼ teaspoon salt
  • ¼ teaspoon ground pepper
  • ¼ teaspoon ground cinnamon
  • 1 medium apple, cored and sliced
  • 1 large carrot, peeled and sliced
  • 2 scallions, sliced
  • 6 cups packaged fresh baby spinach
  • ¼ cup chopped dried apricots (optional)


  • Prep

  • Ready In

  1. Bring water to boiling in a small saucepan. Add wheat berries. Return to boiling; reduce heat. Simmer, covered, for 40 to 50 minutes or until tender. Drain and transfer to a large bowl; cool 1 hour.
  2. Whisk together lemon juice, canola oil, maple syrup, salt, pepper and cinnamon in a small bowl. Drizzle dressing over the cooled wheat berries. Add apple, carrot, and scallions; toss to coat. Serve the wheat berry mixture over baby spinach; and if desired, sprinkle with dried apricots.

Nutrition information

  • Serving size: ⅔ cup
  • Per serving: 135 calories; 4 g fat(0 g sat); 4 g fiber; 23 g carbohydrates; 4 g protein; 58 mcg folate; 0 mg cholesterol; 4 g sugars; 3,442 IU vitamin A; 10 mg vitamin C; 40 mg calcium; 2 mg iron; 99 mg sodium; 277 mg potassium
  • Nutrition Bonus: Vitamin A (69% daily value)
  • Carbohydrate Servings:
  • Exchanges: 1 fat, 1 starch, 1 vegetable

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