Recipe: Wheat Berry Salad

A light and flavorful side dish


You’ll love the nutty sweetness of this light summer side. Packed with fiber and low in sugar and sodium, it goes well with burgers, chicken or a vegetarian entrée.

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1 cup hard wheat berries
1½ tablespoons red wine vinegar
¼ + ⅛ teaspoon salt
¼ teaspoon black pepper
1½ tablespoons extra-virgin olive oil
3-ounce red onion, chopped
4 tablespoons chopped fresh dill
¼ cup (about 1½ ounces) golden raisins
¼ Granny Smith apple (about 1½ ounces), chopped


  1. Cook wheat berries uncovered in 8 cups of boiling water (without salt) until tender, 1 to 1½ hours.
  2. Drain and rinse under cold water to cool.
  3. In a large bowl, whisk together vinegar, salt and pepper.
  4. Add oil in a slow stream, whisking until combined.
  5. Add wheat berries, onion, dill, raisins and apples, and stir to coat well.
  6. Serve.

Nutrition Information

Makes 12 servings
Serving size: ½ cup

Calories: 83
Fat: 2 g
Saturated fat: 0 g
Cholesterol: 0 mg
Protein: 2 g
Carbohydrate: 15 g
Fiber: 2 g
Sugar: 3 g
Sodium: 50 mg
Potassium: 40 mg 

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