Wheat Berry Salad with Herbs and Lemon

 A Wholesome and Simple Grain Salad

There’s something special about a dish that feels as good as it tastes. This Wheat Berry Salad with Herbs and Lemon is one of those recipes—light yet satisfying, simple yet elegant.

It’s the kind of meal that makes you feel nourished from the inside out.

I still remember the first time I cooked wheat berries. I wasn’t sure what to expect, but as they simmered on the stove, filling the kitchen with their warm, nutty aroma, I knew I had stumbled upon something special.

They’re hearty, wholesome, and have the most delightful chew—perfect for a grain salad that holds up beautifully in the fridge for days.

This recipe is perfect for beginners because it’s forgiving. No complicated techniques, just a few fresh ingredients that come together effortlessly. The Alpowa Soft White Wheat Berries from Early Bird Farm & Mill cook up beautifully, offering a delicate texture that pairs wonderfully with juicy tomatoes, crisp cucumbers, and fragrant herbs.

And the dressing? Oh, it’s magic. A bright and zesty blend of lemon juice, olive oil, Dijon mustard, and honey that ties everything together.

As Chef Alice Waters once said, “Let things taste as they are.”

This salad does just that—celebrating simple, fresh flavors in the most delightful way.

So, grab your mixing bowl, and let’s make something delicious together.

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Ingredients 

For the Wheat Berries:

• 1 cup Alpowa Soft White Wheat Berries
• 3 cups water
• ½ teaspoon salt

For the Salad:

• 1 cup cherry tomatoes, halved
• 1 small cucumber, diced
• ¼ cup red onion, finely chopped
• ¼ cup fresh parsley, chopped
• 2 tablespoons fresh mint, chopped
• ¼ cup feta cheese, crumbled (optional)
• ¼ cup toasted almonds or walnuts

For the Dressing:

• 3 tablespoons extra virgin olive oil
• Juice of 1 lemon
• 1 teaspoon Dijon mustard
• 1 teaspoon honey or maple syrup
• ½ teaspoon salt
• ¼ teaspoon black pepper

Optional Add-Ins for Extra Protein: Grilled chicken, shrimp, or chickpeas work beautifully in this salad!

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Instructions

Cook the Wheat Berries

1. 1. Rinse the Alpowa Soft White Wheat Berries under cold water. This removes excess starch and ensures a clean, nutty flavor.
   2. In a medium saucepan, bring 3 cups of water and ½ teaspoon salt to a boil.
   3. Add the wheat berries, reduce the heat to low, cover, and simmer for 45-50 minutes. They should be tender but still have a slight chew.
   4. Drain any excess water and let the wheat berries cool to room temperature before using.

Sabrina’s Tip: If you’re short on time, cook the wheat berries ahead of time and store them in the fridge for up to 3 days!

Make the Lemon Dressing

1. In a small bowl, whisk together:
2. 3 tablespoons extra virgin olive oil
3. Juice of 1 lemon
4. 1 teaspoon Dijon mustard
5. 1 teaspoon honey or maple syrup
6. ½ teaspoon salt
7. ¼ teaspoon black pepper

Taste as you go! If you love extra tang, add a touch more lemon. If you want it a little sweeter, drizzle in an extra drop of honey.

Assemble the Salad

1. In a large mixing bowl, combine the cooled wheat berries, cherry tomatoes, cucumber, red onion, parsley, and mint.
2. If using, sprinkle in the feta cheese for a creamy contrast.
3. Pour the lemon dressing over the salad and toss everything together until well combined.

Add the Crunch & Let It Rest

1. Sprinkle in the toasted almonds or walnuts for that perfect crunch.
2. Let the salad sit for 10 minutes before serving. This allows the flavors to blend beautifully.

Beginner Tip: This salad tastes even better after a few hours in the fridge, making it perfect for meal prep!

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FAQs