Wheat Berry Salad

Wheatberry Salad

If you've never tried making wheat berries, this salad is a good introduction to cooking them and how they can be used. My favourite part about this grain is how the berries pop in your mouth when you bite into them.

Wheat berries have a slightly nutty flavour and are quite filling. Throw them together with beans and fresh veggies and this is a side salad that packs a big punch with small portions. The dressing isn’t overpowering and lets the distinct flavours of the veggies and wheat berries come through. As leftovers, this is one of those salads you’ll find yourself picking at every time you walk by the fridge.

Wheat Berry Salad

Wheat Berry Salad


Makes 8 cups of the salad

Prep time

Active time:

Total time:

How it's made

Note: Wheat berries need to be soaked overnight in enough water that they’re fully submerged, and there’s another 1 inch of water on top. To cook and cool them you’ll need another 2 hours - plan accordingly.


1 cup of wheat berries


Rinse and drain the wheat berries from the water they were in overnight. Place them into a pot and fill the pot with water so that there is 3 inches of water above the level of wheat berries. Bring to boil over high heat. Once boiled, lower the heat to low and simmer for 1 hour. Once cooked, drain the berries and let them cool for 45 minutes to 1 hour.


1 14 oz can (1½ cups) pinto beans, rinsed and drained


Place into the pot with wheat berries and mix well.

1 red pepper, diced

1 tomato, diced

½ English cucumber, diced

1 small red onion, diced

1 cup parsley, chopped

½ cup corn, cooked

1 tsp salt

½ tsp pepper



2 garlic cloves, minced


Whisk together all ingredients until thoroughly blended. Pour over the salad. Let the salad chill for 30 minutes in the fridge before serving.

3 tbsp olive oil

2 tbsp tamari (or soy sauce)

3 tbsp lemon juice

2 tsp Dijon mustard (or yellow)

Helpful tips

The salad can be stored in the fridge for up to 4 days.