Wheat Berry Salad

This high fiber wheat berry salad is totable, versatile, and perfect for a day at the lake, concert in the park, or hike in the woods. Inspired by a similar dish I had at a conference in hot, muggy Baton Rouge, this refreshing salad has become my summer go-to. It’s a novel way to get more whole grains in your diet, and a perfect dish to pack for a day of hiking. In fact, it’s perfectly suited to lunch on a boulder at one of Tennessee's many waterfalls. With seven grams of protein and six grams of fiber, it’s much more refined (and more satisfying) than a power bar. You can find wheat berries at supermarkets (Kroger) in the grains section next to the couscous and quinoa.
By / Photography By Hope Anderson | June 24, 2016


1. Cook wheat berries in salted water for about 30–40 minutes. While wheat berries are cooking, dry roast sliced almonds in pan over medium heat until golden brown.

2. To prepare dressing, whisk together olive oil, vinegar, honey, salt, and pepper.

3. Drain wheat berries and toss with grapes, artichoke, almonds, mixed greens, and tomatoes. Top with goat cheese and green onion. Chill.


  • 1 cup wheat berries
  • 1 cup red grapes, halved
  • ½ cup marinated artichoke hearts
  • ½ cup sliced almonds, toasted
  • 3 cups mixed greens (such as a Baby Spring mix)
  • 2 ounces goat cheese (such as Noble Springs)
  • ⅓ cup chopped green onion
  • ¾ cup cherry tomatoes, quartered
  • salt and cracked pepper to taste
  • 3 tablespoons extra virgin olive oil
  • 1 tablespoon red wine vinegar
  • 1 teaspoon honey
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