I had this salad for lunch four days in a row last week, and now that it’s gone I’ve been craving it. It’s the sort of thing I could eat once a day all summer long and not get sick of. Not only is it healthy, satisfying, and incredibly delicious, but it keeps amazingly well in the fridge all week (there’s nothing better than making lunch once and being set for four days…I think I’m going to make a double batch next time and be set with my hubby’s lunches too).
But its addictive deliciousness is what keeps me coming back for more. The secret to how good it is? There’s a couple actually. The first is the savory/sweet combo, especially from the scallions and dried cherries in this salad. Don’t skimp on either. The second secret is the wheat berries.
Wheat berries are a whole grain with a high protein content and a good amount of fiber. They take an hour to cook, but they just about cook themselves, requiring only an occasional stir. The payoff is so worth the hour cook time, especially since they hold up well and can be used for healthy lunches all week long. And did I mention how delicious they are? They’re chewy with a slightly nutty flavor…all I can say is try them. You will probably find a favorite new grain.
(More info on wheat berries can be found on Food Network’s Healthy Eats, Live Strong, and Eating Well.
Wheat Berry Salad with Fruity Vinaigrette
Serves 8 as a side dish or 4 for lunch
1 cup wheat berries
1/2 teaspoon salt
4 cups water
1 (15 oz) can pinto beans, rinsed and drained
1 red bell pepper, diced
1 bunch (about 6 medium) scallions (white and green parts), thinly sliced
3 tablespoons dried cherries, chopped
Fruity Vinaigrette (recipe below)
2 tablespoons coarsely chopped walnuts (optional, for garnish)
4 tablespoons crumbled feta or goat cheese (optional, for garnish)
Add the wheat berries, salt, and water to a medium pot; bring up to a boil, then cover the pot, turn the heat down to low, and cook until the wheat berries are tender, about 1 hour, stirring occasionally. Drain, rinse under cold running water, and drain again.
Toss together the wheat berries, beans, red bell pepper, scallions, cherries, and Fruity Vinaigrette in a large bowl. Right before serving, top the salad with walnuts and cheese, if using.
Fruity Vinaigrette
6 tablespoons olive oil
2 tablespoons peach balsamic vinaigrette
1 tablespoon lemon juice
2-3 teaspoons honey (more or less to taste)
1/2 teaspoon Dijon mustard
1/2 teaspoon salt
1/8 teaspoon black pepper
Whisk together all ingredients for vinaigrette.
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What a beautiful salad! That vinaigrette is delightful.
Cheers,
Rosa
This sounds positively scrumptious! Love it!
That looks delicious Faith – I love wheat berries!
I must admit, I don’t think that I’ve had the pleasure of eating wheat berries before. They sound good and your salad looks delicious for a week day lunch meal. I love trying new things, so must look this up!
beautiful salad and such a delicious vinaigrette!
Faith – I love everything about this salad, especially that fruit vinaigrette. Would love to have a batch of this in my fridge for 4 days too.
I can see why you ate the salad so many days in a row. Now I’m craving it too. It’s perfect for the summer heat. Actually during the summer I could eat salads like yours during the whole season. Thanks for sharing Faith:)
I haven’t even heard of wheat berries but your description and photos of this salad will make me find them! It sounds so good!
I love wheat berries :D The chewiness is awesome, isn’t it? Your salad looks delicious :)
I’ve never had wheat berries.
This is just the type of salad I like eating for lunch too! Filled with sweet and savory flavors – the feta and walnuts seal the deal for me.
Wheat berries need their own advertising ! Not too many people know about them, or their benefits, not to mention how versatile and delicious they are. I love this salad and the dressing is right up my alley ! Thanks for another dose of summer munching !
My type of food. Healthy and tasty.
This salad is a winner from every angle. I love the nuts, cheese, the wheat berry (haven’t had it in a while) and of course the vinaigrette that brings it all together. This would be the perfect make ahead dish to enjoy at work for lunch during the week. I will try this.
I can easily understand why you would never tire of this healthy summer salad. We have been getting lots of juicy peaches lately, and I have pureed some into vinegar–which would work great for your fruity dressing!