Wheat Berries aren’t berries, they are simply unprocessed, whole kernels of wheat. Wheat berries are not often a grain that many know about – we often stick to what we know. Next time you head to the grocery store, pick up a bag of Wheat Berries. They are a little crunchy, a little nutty and delicious!  They are high in fiber and protein and simple to make. My recipe is modified from a Wheat Berry Salad by Ellie Krieger. 

1 cup uncooked Wheat Berries (I used Nature’s Earthly Choice which are pre-steamed)
½ cup chopped pecans
½ cup unsweetened, dried cherries
¼ cup green onions, chopped
½ cup parsley, chopped
2 TB olive oil
Juice from 1 lemon
¼ cup goat cheese, crumbled


In a large pot combine 1 cup wheat berries with 2.5 cups water. Combine and bring to a boil, then lower the heat and simmer covered until the wheat berries are tender but still chewy, about 20 minutes. Stir occasionally. (If you bought another brand of wheat berries, follow the directions on the package to cook, as some brands may have a longer cooking time if they are not pre-steamed.) Cool.

In a large bowl combine pecans, cherries, onion, parsley, olive oil and lemon juice.  Mix in cooled wheat berries.

Place on top of arugula and sprinkle with goat cheese.

Tastes great cold and keeps well in the refrigerator to use again another day! 

Yield: 6 1/2-cup servings

Nutrition Facts (per 1 serving):

231 calories, 9 grams fat, 2 grams saturated fat, 6 mg cholesterol, 80 mg sodium, 33 grams carbohydrates, 6 grams fiber, 9 grams sugar, 8 grams protein, 26% Vitamin A, 11% Calcium, 22% Vitamin C, 13% Iron



12/19/2014 2:03am

Thanks for sharing such a nice post really it explains the benefits of wheat berry salad in such a nice manner that how it is important in our health


I know a family who does not eat any wheat product once or twice a month. I am really not sure why they do this. I heard it is some form of a cleansing diet. I would like to research more on what is that for. I think wheat is too clean to be avoided. It just does not make sense. I am sure anyone can shed a light to this.

04/24/2017 4:32pm

I always wanted to make a healthy food, but I don't have any skill to do that. Even though that there is a direction on how to do that recipe I cannot make it right. I think cooking is not for me. My mother loves to cook food that she will serve to us. Your post about Wheat Berry Salad is very nice. I think that this is a very healthy dish and you included the nutrition facts of your recipe. For me this is an easy recipe that must share with everybody.

09/16/2015 5:37am

Halo salam kenal saya dari sewa mobil surabaya.articel ini menjadi inspirasi bagi saya sebagai admin sewa mobil surabaya.20

09/16/2015 3:18pm

This is a post that is very nice and interesting. It's amazing.20


The poor people of the society should not waste their time in the other activates because then they cannot able to make their life successful. They should work hard for their successful and peaceful life.

03/17/2016 2:34am

Excellent post. Keep posting such kind of info on your page. Im really impressed by your site.

03/20/2016 11:28pm

Wow!! This is something I ‘ve been searching for for a while.I’m thankful to you for writing this article.

11/26/2016 12:37am

I also love to eat wheat berry salad and often i like to make this recipe at home and my father also likes wheat berry salad.

01/09/2017 11:24am

Interesting connection. How about flavor? Does it sweet?


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