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.

One thought on “Wheat Berry Salad

  1. nakshatra September 11, 2011 at 2:26 am Reply

    for this delicious idea..Wheat Berries..ARE delicious!!!

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