Name: Wheat Berry, Chickpea & Feta Salad
Total time: 105 min
Ingredients: 3 cups wheat berries; .333 cup extra-virgin olive oil; .333 cup red-wine vinegar; 2 tablespoons minced shallot; 2 teaspoons pure maple syrup; .75 teaspoon salt; .5 teaspoon ground pepper; 1 15-ounce can no-salt-added chickpeas, rinsed; .5 cup sliced celery; .5 cup crumbled feta cheese; .333 cup golden raisins; .333 cup sliced scallions; .333 cup toasted chopped walnuts

Wheat Berry, Chickpea & Feta Salad

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Wheat berries have amazing texture—they practically pop in your mouth like caviar—and each 1/2-cup serving of cooked wheat berries has more than 4 grams of fiber. Since they take up to an hour to get tender, make them in a large batch and freeze whatever you don't use right away in individual servings. (You can do the same thing with any whole grain!) That way, you can easily stir them into soup, season them with citrus and herbs for a pilaf or make them the base of a satisfying grain salad.

Breana Lai Killeen, M.P.H., RD

Published on February 2, 2021

Wheat Berry, Chickpea & Feta Salad — Photo: Eva Kolenko

Active Time:

25 mins

Total Time:

1 hrs 45 mins

Servings:

Nutrition Profile:

Egg Free High Fiber Soy-Free Vegetarian

Jump to Nutrition Facts

Ingredients

3 cups wheat berries
⅓ cup extra-virgin olive oil
⅓ cup red-wine vinegar
2 tablespoons minced shallot
2 teaspoons pure maple syrup
¾ teaspoon salt
½ teaspoon ground pepper
1 15-ounce can no-salt-added chickpeas, rinsed
½ cup sliced celery
½ cup crumbled feta cheese
⅓ cup golden raisins
⅓ cup sliced scallions
⅓ cup toasted chopped walnuts

Directions

Fill a large pot with water and add wheat berries. Bring to a boil over high heat. Reduce heat to maintain a gentle simmer; cover and cook until tender, 50 to 60 minutes. Drain. Spread the wheat berries on a rimmed baking sheet to cool, about 30 minutes.
Whisk oil, vinegar, shallot, maple syrup, salt and pepper in a large bowl. Add 3 cups cooled wheat berries (reserve remaining 4 cups for another use), chickpeas, celery, feta, raisins, scallions and walnuts. Toss to combine.

To make ahead

Refrigerate cooked wheat berries (Step 1) for up to 3 days or freeze for up to 3 months. Refrigerate salad for up to 3 days.

Nutrition Facts (per serving)

456	Calories
17g	Fat
67g	Carbs
14g	Protein

Nutrition Facts
Servings Per Recipe 8
Calories 456
% Daily Value *
Total Carbohydrate 67g	24%
Dietary Fiber 13g	46%
Total Sugars 7g
Protein 14g	28%
Total Fat 17g	22%
Saturated Fat 3g	15%
Cholesterol 8mg	3%
Vitamin A 148IU	3%
Sodium 379mg	16%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.