Wheat berries do not get enough credit. They are chewy, nutty, and hold their shape in a salad better than any grain I have tried. Two hundred grams soaked and cooked, then tossed with corn kernels, cubed cottage cheese, sliced black olives, diced onion, diced red bell pepper, and chopped fresh mint. Dressed with apple cider vinegar, honey, and mustard.
This is a salad that fills you up. The wheat berries are dense and satisfying, the cottage cheese is creamy and mild, and the vinegar-honey-mustard dressing sharpens everything without being heavy. The mint is fresh against the earthy grain. I eat this for lunch and do not think about food again for hours.
Tips for Making Wheat Berry, Corn, and Cottage Cheese Salad
Soak the wheat berries for eight hours
Wheat berries are hard and take a long time to cook without soaking. Eight hours in water softens them so they cook in about 30 to 40 minutes instead of over an hour.
After soaking, drain and cook in fresh water until tender but still chewy. They should yield when bitten but not be mushy.
Make the dressing separately
Whisk together the apple cider vinegar, honey, and mustard. Season with salt and pepper. Pour over the salad and toss.
The dressing can be made ahead and stored in the fridge for up to a week.
Wheat Berry, Corn and Cottage Cheese Salad
- Total Time: 510 minutes
- Yield: 3 servings
Description
This Wheat Berry, Corn, and Cottage Cheese Salad is a hearty and refreshing dish, combining nutty wheat berries with sweet corn and creamy cottage cheese, all tossed in a tangy honey-mustard dressing.
Ingredients
- 200 grams (7 oz) wheat berries, soaked 8 hours and cooked
- 1 cup corn kernels
- 100 grams (3.5 oz) cottage cheese, cubed
- 1/4 cup black olives, sliced
- 1 small onion, diced
- 1 red bell pepper, diced
- 1/4 cup fresh mint leaves, chopped
- 2 tablespoons apple cider vinegar
- 1 tablespoon honey
- 1 tablespoon mustard
- Salt and pepper to taste
Instructions
- Soak the wheat berries for 8 hours and then cook them until tender.
- In a large bowl, combine the cooked wheat berries, corn kernels, cottage cheese, olives, onion, and red bell pepper.
- In a small bowl, whisk together the apple cider vinegar, honey, mustard, salt, and pepper.
- Pour the dressing over the salad and toss to combine.
- Garnish with fresh mint leaves before serving.
Notes
For a quicker preparation, soak the wheat berries overnight. Feel free to substitute feta or goat cheese for cottage cheese, or add nuts and dried fruits for extra texture and flavor. This salad can be stored in the refrigerator for up to 2 days. Serve chilled or at room temperature.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
Nutrition
- Serving Size: 1 serving
- Calories: 350
- Sugar: 10
- Sodium: 500
- Fat: 10
- Carbohydrates: 45
- Fiber: 8
- Protein: 15
- Cholesterol: 15 mg
Frequently Asked Questions
What are wheat berries?
Whole, unprocessed wheat kernels. They are chewy, nutty, and high in fibre. Find them in bulk bins or the grain aisle. Farro or barley are the closest substitutes.
Can I use a different cheese?
Feta or goat cheese both work. Cottage cheese is milder and creamier, which lets the other flavours come through more clearly.
Can I serve this warm?
Yes. It works warm, at room temperature, or cold. The dressing coats the wheat berries well at any temperature.
