Recipe & Video: Italian Wheat Berry Salad


This Italian Wheat Berry Salad reminds us of a winter alternative to pasta salad -- great to make ahead and pack for weekday lunches or to serve as a vegan-friendly side dish at a potluck or holiday party. Even though it's served cold, there's something hearty about using whole grains as a base to this salad that makes it feel perfect for the season.

The wheat berries have a chewy bite and a mildly nutty flavor and hold up well to a bold dressing. They can be used very much like you would use brown rice, or other ancient grains like quinoa, farro or spelt. You can find them in the grocery store with other grains or sometimes in the bulk foods section.

In this healthy salad, vibrant additions like chopped red pepper, cucumber and red onions bring freshness. Chickpeas add texture and an extra boost of plant-based protein. Ingredients like artichokes and Kalamata olives add flavor and flair. Finally, an apple cider vinaigrette brings it all together with a tangy sweetness.

Italian Wheat Berry Salad

Yield: 8 servings (about 2/3 cup each)

(Downloadable/printable pdf of this recipe)


2/3 cup uncooked wheat berries
1 can (15 ounces) chickpeas, drained and rinsed
1 cup canned artichoke hearts, drained, rinsed and chopped
3/4 cup red bell pepper strips
3/4 cup diced cucumbers
1/3 cup diced red onion
1/4 cup pitted Kalamata olives, halved
3 Tablespoons cider vinegar
2 Tablespoons olive oil
2 teaspoons sugar
1 teaspoon dried oregano
1 clove garlic, peeled, minced
1/4 teaspoon salt
1/4 teaspoon black pepper


Cook wheat berries according to package directions, omitting salt. Drain any excess liquid from cooked wheat berries and allow to cool before adding to salad.

In a large bowl, combine chickpeas, artichokes, red bell pepper, cucumber, red onion, and olives. In a small bowl, whisk together vinegar, oil, sugar, oregano, garlic, salt,
and black pepper. Pour dressing over vegetable mixture, add wheat berries, toss to coat and serve.

Nutrition Information Per Serving: 157 Calories; 5 grams Fat; 1 gram Saturated Fat; 0 mg Cholesterol; 194 mg Sodium; 22 grams Carbohydrates; 4 grams Fiber; 5 grams Protein

Looking for more info and want to make an appointment with a registered dietitian? Call 1-855-434-5483 or visit Nutrition Services on

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Categories: EatWell