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.

EatingWell Magazine, March 2021


Credit: Eva Kolenko

Recipe Summary

25 mins
1 hr 45 mins

Nutrition Profile:



Ingredient Checklist


Instructions Checklist
  • 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

¾ cup
456 calories; fat 17g; cholesterol 8mg; sodium 379mg; carbohydrates 67g; dietary fiber 13g; protein 14g; sugars 7g; saturated fat 3g; vitamin a iu 148IU.