Wheat Berry Salad with Cranberries, Green Onion, Toasted Pecans, and Feta

If you’re unfamiliar with wheat berries, they are simply whole kernels of wheat — the same stuff that flour is made of when ground down. They’re a great source of fiber, and have a wonderful nutty flavor and hearty chew to them.  I have posted a recipe before for Wheat Berry Sunshine Salad, this is another variation with a totally different taste.  

Dressed with a simple balsamic vinaigrette, this no-fuss salad was a breeze to whip up, and really tasty. The cranberries added a touch of sweetness to the mix, and all the savory, tangy, crunchy, nutty components played nicely together.

Top with some grilled tofu or chicken, and you have yourself a light, flavorful, fast meal! Added bonus: It’s a great make-ahead dish since the extra time allows the wheat berries to really soak up the vinaigrette. The cranberries will plump up nice and juicy too.


½ cup soft wheat berries
2 cups water
¼ teaspoon salt
½ cup finely chopped green onion
½ cup dried cranberries
½ cup toasted pecans, roughly chopped
4 ounces feta cheese, cubed
¼ cup balsamic vinegar
¼ olive oil
½ teaspoon whole grain Dijon mustard
1 teaspoon honey

1. The wheat berries take about an hour to cook through, so you want to get these going first. Rinse the wheat berries, then, in a saucepan, combine them with the water and salt. Bring to a rolling boil, reduce the heat, cover and simmer for one hour or until tender. All the liquid should be absorbed.

2. Meanwhile prepare the vinaigrette by whisking together the balsamic vinegar, olive oil, mustard, and honey. Set aside.

3. Combine the cooked wheat berries, green onion, cranberries, pecans, and feta. Dress with as much vinaigrette as you’d like. I use about ½ the amount this recipe makes.

11 Responses to “Wheat Berry Salad with Cranberries, Green Onion, Toasted Pecans, and Feta”

  1. Healthy meal with lots of fiber. Sounds delicious! I have never tasted wheat berries. I will have to change that now. Thank you for sharing, Amanda.

  2. Oh wow, your salad looks so good! Wheat berries are new to me too – I’ll have to look for them.

  3. I always have a problem with what to serve as a side dish for pork belly; it’s such a robust meat. I think this would be a perfect, light tasting solution. Thanks.

  4. I just love when I get to learn of new recipes that look sooo delicious. 🙂 I seem to always keep doing the same old stuff. 🙂 Thank you for always sharing such great recipes. I will have to try them…soon. 🙂

  5. http://jingleyanqiu.wordpress.com/2010/08/15/poetry-awards-4thursday-poets-rally-week-26-plus-more/

    Poets Rally Week 26 awards,
    5 of them,

    please don’t mind the orders…

    of 70 poets this week,
    I have to place people somewhere in the page,
    I did not realize everyone until i posted,
    in my mind, u r #1….

    • Thanks so much for these awards Jingle, I will place them in your award page on my blog and I fully understand….you have so much to think of. I know how hard I am trying to catch up today…and admire you for all you do!! I am in awe because I dont know how you do it! Thanks again my dear friend xxxxxx

  6. I am familiar with wheatberries … and this looks to be a wonderful and original combination. Yum! Makes me wish I could eat wheat … but not complaining! 🙂

    Another good recipe from Amanda. Thanks!

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