Wheat berries are a lovely whole grain to add to your diet. They are the edible part of the wheat kernel, so they have not been refined and include the bran, the germ, and the endosperm. They are really tasty too – they have a nutty and earthy flavour with a nice chewy bite. Lastly, they are packed with nutrients including protein, fibre, and iron.

I came across this wheat berry salad while creating an educational cookbook last year. It was such a surprise to find out I could use wheat berries in a salad. From then on this has become a favourite and I especially like making it for special occasions and dinners as it feels like a more “fancy” kind of salad. It’s a pretty versatile recipe, so you can easily swap the pear and orange for other fruits and/or swap the pecans for other nuts if you prefer.

Yield: 6 servings | Cook time: 1.5 hours

Ingredients

Salad dressing

Salad

• 1 cup wheat berries, uncooked
• 1 pear, cubed
• 1 orange, peeled and cubed
• 1/2 cup dried cranberries
• 2 green onions, chopped
• 1 cup arugula
• 0.5 cup toasted pecans, roughly chopped*

Instructions

1. In a medium pot or saucepan, bring 2-3 cups of water to a boil and add the wheat berries. Cook uncovered, stirring occasionally, for about an hour. When the wheat berries are tender take the pot off the heat and drain. Let them cool for 10-15 minutes.
2. Meanwhile, combine all of the dressing ingredients in a bowl and whisk to combine. Alternatively, put them in a jar and shake the jar to fully incorporate.
3. Mix the wheat berries with the chopped pear, orange, cranberries, green onions and arugula.
4. Add the dressing and toss to combine. Scatter pecans on top before serving.

Nutritional information