Wheat Berry Salad

Wheat berries are unprocessed wheat kernels with endosperm, bran and germ.  When cooked wheat berries have a chewy texture. For more information about wheat berries read the article at http://en.wikipedia.org/wiki/Wheatberry


  • ½ cup wheat berries
  • 1 cup chopped English cucumber
  • 8 grape tomatoes
  • 1 cup loosely packed chopped baby arugula
  • 1 tablespoon finely chopped flat leaf parsley
  • 2 teaspoon lemon juice
  • 2 tablespoons crumbled feta cheese
  • 1 tablespoon extra virgin olive oil
  • Salt and pepper to taste.


  • Wash wheat berries and add to a dish and cover completely with water and soak overnight or about 8 hours.
  • Add enough water to wheat berries and cook uncovered for about an hour OR as I did, cook in a pressure cooker (about 5 whistles).  Cooking in a pressure cooker only takes about 10 minutes, but be careful opening the cover – open it only after all the steam has been released or after the entire content has cooled down
  • Drain any excess water and leave to cool
  • Chop cucumber to small pieces and half or quarter tomatoes (depending on the size)
  • Add wheat berries to a bowl and add chopped cucumber, tomatoes, arugula, parsley, lemon juice, feta cheese, olive oil, salt and pepper and mix well.
  • Serve with toasted bread
  • Serving size – 2
  • Variation: try adding chopped walnuts and dried cranberries for extra taste.  You can double the ingredients to make bigger quantities.

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