Fabulous Wheat Berry Salad

This is another one of Joan Heath’s excellent recipes, she says that it may be made ahead and refrigerated, without the nuts and sunflower seeds, for up to 3 days. While the cooking of the various grains may seem a bit fussy, the results are worth it. Serve the salad on a bed of spinach or baby salad greens.

  • 1 cup (250 mL) wheat berries
  • 3/4 cup (175 mL) wild rice
  • 1 cup (250 mL) pot barley
  • 4 green onions, thinly sliced
  • 1 sweet red pepper, seeded and diced
  • 1/3 cup (75 mL) raisins
  • 1/2 cup (125 mL) roasted hazelnuts, chopped
  • 1/2 cup (125 mL) toasted sunflower seeds


  • 1/4 cup (60 mL) canola oil
  • 1/4 cup (60 mL) soy sauce
  • 1/4 cup (60 mL) lemon juice
  • 1 Tbsp (15 mL) Dijon mustard
  • 2 cloves garlic, minced
  • ½ tsp (2 mL) salt
  • ¼ tsp (1 mL) freshly ground pepper

In saucepan of boiling salt water, cover and simmer wheat berries until tender but firm, about 1 1/4 hours. Drain.

Meanwhile, in separate saucepan of boiling salt water, cover and simmer wild rice until tender and most grains will split, about 45 minutes. Drain.

In a third saucepan of boiling salted water, cover and simmer barley, stirring occasionally, until tender about 20 minutes. Drain.

Dressing: In large bowl, whisk together oil, soy sauce, lemon juice, mustard, garlic, salt and pepper. Add wheat berries, wild rice, barley, green onions, red pepper and raisins. Toss to combine. Stir in cashews and sunflower seeds.

Makes 8 to 10 servings

Print Friendly, PDF & Email

Author: Anita

Share This Post On