Recipe: Wheat Berry Salad


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.


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