Skip the whole wheat bread and go straight to the real thing with wheat berries. Wheat berries are essentially the whole wheat kernels embedded within the head of wheat stalks, with only the hull removed (the inedible portion). This is wheat in its purest form. Usually, these berries are processed into flour, which later turns into bread. So by eating wheat berries, you’re eating wheat in its least processed form, with the germ, brand, and endosperm all intacked, so you’re getting the maximum amount of nutrients from this plant-based food source. Plus, you’re getting some surprisingly rich and chewy flavors and textures.
By tossing these berries with cranberries and pecans, this dish is a standout crowd pleaser for the holiday season.
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Winter Wheatberry, Beet, and Mint Salad
- Total Time: 1 hour 30 minutes
- Yield: 6 1x
Description
Skip the whole wheat bread and go straight to the real thing with wheat berries.
Ingredients
For Salad
- 2/3 cup (160 ml) red winter wheat berries, rinsed and drained
- tsp sea salt
- 3 to 4 red beets, scrubbed clean and quartered (enough to yield 1 1/2 cups, diced)
- Drizzle of extra virgin olive oil
- 4 tbsp (60 ml) chopped pecans
- 2 tbsp (30 ml) dried cranberries (no sugar added), chopped
- 6 individual scallion stalks (not one multiple stem), sliced thinly on the bias
- 4 tbsp (60 ml) fresh mint leaves, patted down, chiffonade (very finely sliced)
- goats cheese (optional)
For Dressing
- 2 tbsp (30 ml) lemon juice
- 1 tbsp (15 ml) raw honey
- 2 tsp (10 ml) balsamic vinegar
- 2 tsp (10 ml) red wine vinegar
- tsp sea salt
- tsp fresh ground pepper
- 2 tsp (10 ml) extra virgin olive oil
Instructions
- Add wheat berries to heavy saucepot, add 1/4 tsp salt, and add enough water to cover fully. Bring to a boil, then lower to a simmer, and cook, covered for 1 1/2 hours, or until wheat berries begin to puff and slightly open. When done, drain, and allow to cool a few minutes.
- At the same time, preheat oven to convection roast at 400 F. Add beets to a casserole dish, drizzle with olive oil, cover with foil, and roast for 1 hour or until fully cooked. Then allow to cool, peel, and dice into roughly 3/4 inch pieces (approximately 1 1/2 cups).
- Add diced beets, warm wheat berries, and remaining salad ingredients into a bowl and mix to incorporate.
- Add all dressing ingredients together into a mixing bowl and whisk. Pour over salad ingredients, mixing to incorporate.
- Enjoy alone or next to fish, meats, or tempeh. Enjoy!
Notes
- Wheat berries may be soaked overnight to reduce cooking time.
- I use Lucini brand extra virgin olive oil and vinegars in this recipe.
- Prep Time: 45 mins
- Cook Time: 1 hour
- Category: Salad
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 180
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Frequently Asked Questions
What are wheat berries and how do they differ from regular whole wheat?
The article describes wheat berries as the whole wheat kernels with only the hull removed — “wheat in its purest form” with germ, bran, and endosperm intact. Unlike flour (which is processed from wheat berries), they retain maximum nutrients and deliver a “rich and chewy” texture. 
The wheat berries take 1.5 hours to cook — is there a way to speed that up?
Yes — the notes say wheat berries may be soaked overnight to reduce the cooking time. Without soaking, simmer covered in salted water for 1½ hours, or until they “begin to puff and slightly open.”
How should the beets be prepared for this salad?
Add 3–4 scrubbed, quartered red beets to a casserole dish, drizzle with olive oil, cover with foil, and roast at 400°F convection for 1 hour until fully cooked. Let cool, then peel and dice into roughly 3/4-inch pieces to yield about 1½ cups.
Delicious! And healthy!
Thanks Pooja, that looks like a great recipe!