Summer Wheat Berry Salad

I often find myself using the same salad ingredients over and over again... and while it's not bad to find something you like and stick with it, it does get lame to eat the same thing in and day out. That's why I love this little dish: it's unique, nutritious, and delicious. In a world of mundane leafy greens and ranch dressing, this salad shines!

This Summer Wheat Berry Salad  was inspired by one of my favorite salads at the Whole Foods salad bar. Thanks to the wheat berry itself, the salad is packed with protein, iron, and fiber—so this salad could easily serve as an entrée on your Meatless Monday menu, or a compliment to a meat entrée!  I cook with Bob’s Red Mill Wheat berries, which you can find here or at any health foods store.

Summer Wheat Berry Salad 2
Table to Soul Summer Wheat Berry Salad

What You’ll Need:

  • 1 cup cooked wheat berries
  • 2 cups snow peas
  • 6 cups mixed dark leafy greens (spinach, kale, arugula)
  • ½ cup shaved parmesan
  • 2 red bell peppers, seeded and finely chopped
  • 2-4 Tbsp. EVOO
  • 2 Tbsp. lemon juice (or more to taste)
  • salt and pepper to taste
  • ½ teaspoon garlic powder


The Method:

  1. In a medium saucepan, combine 6 cups water (or more as needed) with 1 cup of wheat berries over medium-heat. Cook uncovered until the grains are tender; this should take about an hour. Add more water as needed. When the wheat berries are finished, add a pinch of salt. Then, drain berries and rinse briefly under cold running water. Drain a second time and let them cool in the colander.
  2. Steam the snow peas. Stovetop method: Bring 1 inch of water to a boil in a saucepan fitted with a steamer basket. Have a bowl of ice water by the stove. Steam snow peas until tender-crisp, about 3 minutes. Transfer the peas to the ice water. Drain. Microwave method: add snow peas to a deep microwavable dish. Add in ½ Tbsp. water and cover with a plate. Microwave for 2-3 minutes, until snow peas are tender to touch.
  3. In a small bowl, combine EVOO, lemon juice, and ½ teaspoon garlic powder and mix vigorously.
  4. In a large bowl, combine mixed greens, chopped bell peppers, shaved Parmesan, snow peas, and wheat berries. Then, pour dressing mixture onto salad. Use tongs to thoroughly mix. You can let this sit in the refrigerator (covered) for up to 12 hours before serving. Enjoy!

The photographs for this post were provided by my awesome friend at Jonathan SImons Photography