Wheat Berry Salad with Feta

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This delicious whole grain salad recipe is made with chewy wheat berries, crunchy veggies and creamy feta. Great warm, cold or room temperature, this whole grain salad is ideal for prepping ahead and enjoying all week long!

Wheat berry salad with feta

Eating lots of leafy greens is very good for you, but eating the same garden salad every day can get especially boring. I like to switch things up with my salads, as well as upping my fiber intake, by including recipes like my Wheat Berry Salad with Feta in my rotation. Chewy, crunchy, and delicious, it’s a great way to try new things while still eating nutritious, essential foods.

Ingredients

  • Wheat berries: A healthy whole grain, they’re chewy, nutty in flavor, and full of fiber and protein.
  • Red pepper: Crunchy and slightly sweet, they’re also high in nutrients like vitamin C.
  • Carrots: Offsets the chewy wheat berries with a sweet and healthy crunch.
  • Red onion: Vibrant color as well as strong, somewhat spicy taste.
  • Feta: A bit creamy and crumbly, feta adds a great sharp, tangy taste to the salad.
  • Mint: Sweet and super versatile, fresh mint pairs wonderfully with the sweet and sharp flavors in this salad.
  • Capers: Somewhat floral and lemony in taste, they’re also usually quite salty because they’re pickled.
  • Olive oil: Heart healthy oil used to dress the salad.
  • Balsamic vinegar: Paired with the olive oil, it dresses the salad in a bold, acidic flavor.

How to Make Wheat Berry Salad with Feta

Picking mint leaves

Start by prepping your produce (washing and cutting) and cooking your wheat berries according to the package directions.

Wheat berries in bowl

Then in a large bowl, add your cooked wheat berries.

Carrots added to bowl

Followed by the carrot, red onion, and red pepper.

Adding feta to salad

Next add the capers, mint, and feta cheese.

Adding olive oil to salad

Drizzle in your olive oil.

Adding balsamic vinegar to salad

Then the balsamic vinegar.

Putting pepper on salad

Finish by seasoning with salt and pepper to taste.

Stirring salad together

Toss it all together until thoroughly mixed and the dressing coats everything evenly.

Forkful of wheat berry salad with feta.

Serve hot, cold, or room temperature, and enjoy your Wheat Berry Salad with Feta!

Frequently Asked Questions:

What’s the difference between farro and wheat berries?

They are both grains that come from a wheat plant, they’re essentially just different types of wheat.

Should wheat berries be soaked before cooking?

It isn’t required to soak wheat berries before cooking, but soaking them can reduce cook time.

Can you eat raw wheat berries?

Without cooking them, they are too hard to chew and should only be eaten cooked.

Wheat berry salad with feta.

More Salads

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Wheat berry salad with feta

If you haven’t tried wheat berries before, you’ll be pleasantly surprised with the nutritious grain, and it’ll keep you coming back to my Wheat Berry Salad with Feta.

Your fork is waiting.

Wheat berry salad with feta 2

Wheat Berry Salad with Feta

This delicious whole grain salad recipe is made with chewy wheat berries, crunchy veggies and creamy feta. Great warm, cold or room temperature, this whole grain salad is ideal for prepping ahead and enjoying all week long!
PREP: 15 minutes
TOTAL: 15 minutes
Servings6

Ingredients
 

  • 1 cup soft white wheat berries (prepared according to package directions)
  • 1 red pepper (diced)
  • 2 carrots (peeled and diced)
  • cup red onion (diced)
  • ½ cup feta (crumbled)
  • ¼ cup fresh mint (minced)
  • 1 tablespoon capers (minced)
  • ¼ cup extra virgin olive oil
  • ¼ cup balsamic vinegar
  • salt and pepper to taste

Instructions
 

  • In a large bowl, combine cooked wheat berries with chopped veggies (red pepper, carrot and onion.) Add in feta, mint and capers.
  • Dress with olive oil and balsamic and season with salt and pepper to taste. Serve warm, room temperature or cold. Fabulous to take on the beach or a picnic.

Last Step:

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Comment

Notes

Excellent source of Vitamins A and C.

Nutrition

Calories: 243kcalCarbohydrates: 28.6gProtein: 7.6gFat: 12.3gSaturated Fat: 2.6gSodium: 188mgFiber: 5.4g
Did You Make This Recipe?Post a pic and mention @thelemonbowl or tag #thelemonbowl!


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