Wheat berry salad with lemon and herbs

The most underrated grain, the wheat berry, is surprisingly delicious! Full of bold texture, this easy to cook plump little grain adds body and bite to any dish!



  • 1 cup wheat berries
  • 3 cups water
  • 1 large cucumber, diced
  • 1 large tomato, diced
  • 1 red bell pepper, diced
  • 1/4 cup red onion, finely chopped
  • 1/4 cup fresh parsley, chopped
  • 1/4 cup fresh mint, chopped
  • Juice of 2 lemons
  • Zest of 1 lemon
  • Salt and pepper, to taste
  • Optional: 1/4 cup chopped nuts (like almonds or walnuts) for added crunch



In a large pot, bring 3 cups of water to a boil. Add the wheat berries, reduce the heat to low, cover, and simmer for about 45 minutes to 1 hour, until they are tender. Drain any excess water and let them cool.

In a large bowl, combine the diced cucumber, tomato, red bell pepper, and red onion.

To the bowl with the vegetables, add the cooked and cooled wheatberries, chopped parsley, and mint.

Add the lemon juice and zest to the salad. Toss everything together until well mixed. Season with salt and pepper to taste.

If using, sprinkle the chopped nuts over the salad for added. texture and flavor.

Let the salad chill in the refrigerator for at least 30 minutes before serving. This allows the flavors to meld together.


Do you know about our STREAMING PLUS membership? 

Our membership is built like a streaming service - you get a full library of plant-based cooking classes to watch whenever you want. PLUS, you gain access to upcoming interactive virtual cooking classes and a monthly accountability group call.

As a member you get:

  • Complete library of all past virtual classes - stream them whenever you’d like!
  • Free access to upcoming virtual classes
  • Library of easy and quick recipes: 100 and growing
  • Access to private Facebook group
  • Monthly accountability check-in and support group Zoom call with Caryn
  • Quarterly “Ask the Doc” call with Dr. Jim Loomis, our Medical Director
  • A community of support

To learn more, please visit us here.



Like this? Share it!

How did this recipe work out?

Leave a Reply

(Your email will not be publicly displayed.)

Captcha Code

Click the image to see another captcha.