Wheatberry & Apple Salad

Chewy and nutty in flavor, wheat berries (the grain of the whole wheat) pack in the fiber in this sweet and tangy salad that's sure to please.


Serve on a bed of lettuce or lightly-steamed greens.


Recipe from National Cooperative of Grocers

Dry wheatberries
1 cup
Walnuts, toasted and chopped
1/4 cup
Dried cranberries
1/2 cup
Scallions, sliced
Celery ribs, diced
Granny Smith apple, cored & cubed
Light mayonnaise
1/2 cup
Sour cream (or plain yogurt)
1/3 cup
Red wine vinegar
2 tablespoons
Apple juice
Salt and pepper
To taste

Prep time: 10 minutes

Cook time: 1 1/2 hours

Servings: 6

Calories per serving: 282


  1. Bring 3 cups of water to a boil, then stir in the wheatberries and 1/2 teaspoon of salt. 
  2. Reduce the heat to a simmer and cook the wheatberries, uncovered, for 1 1/4 - 1 1/2 hours until tender and chewy. Drain the wheatberries in a colander and cool. Wheatberries can be cooked and stored in the refrigerator for up to three days to reduce your preparation time to 30 minutes.
  3. In a mixing bowl, combine the mayonnaise, sour cream (or yogurt), vinegar, and apple juice. Mix the dressing with the cooled wheatberries, walnuts, cranberries, scallion, celery, and apple. Season with salt and pepper to taste.