Wheat berry Blueberry Lemon Salad

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Lunch packing is made easier when you have a batch of a grainy salad in your fridge. Prepare a batch of wheatberries on the weekend and toss into this salad. Portion this salad out into small containers for a quick grab and go lunch that will make you the envy of your workplace.

Because wheatberries are a whole grain, this salad will fill you up and keep you satiated for longer than if made with a more refined grain! If you don’t have wheat berries, you can substitute any whole grain into this recipe – barley, quinoa, faro, basmati rice or quinoa. See my Cooking with Whole Grains Cheat Sheet.

Cooking 1 cup of raw wheat berries is as easy as 1-2-3:

  • Place wheat berries in a glass bowl and cover with water. Soak in the fridge for a few hours or overnight*. Drain.
    Place wheat berries in a saucepan and add 3 cups of water.
    Bring to a boil then simmer for ~45-60 minutes. Cooking time will depend on the freshness of the wheat berries and soaking time. 1 cup of raw wheat berries will yield about 3 cups of cooked wheat berries. Once cooked, they can be stored in your fridge for between 3 – 5 days.

Where can I find wheat berries?

  • You can find wheat berries at Planet Organic, Community Natural Foods, Amaranth, Blush Lane Organics. I have seen pearled wheat berries at Safeway. Pearled wheat berries have had some of their whole grain removed and do not require soaking.
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Wheatberry Blueberry Salad
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This is a delicious, bright and fruity grainy salad with complementary flavours and nice texture.
Recipe type: Grainy salad
Serves: 10
  • 3 cups cooked wheat berries (1 cup raw)
  • 1 cup finely chopped celery
  • 1 cup blueberries
  • ½ cup dried cranberries
  • ½ cup finely chopped fresh mint or dill (optional)
  • Mesclun salad mix (optional; for serving)
  • Dressing:
  • 2 tbsp canola oil
  • 4 tbsp lemon juice (fresh is ideal)
  • 2 tbsp apple juice
  • 2 tbsp honey
  • 1-2 garlic cloves, minced
  1. In a large bowl, add the cooked wheat berries, add celery, blueberries, dried cranberries and mint (if using). Stir to combine.
  2. Prepare dressing: In a small bowl, whisk oil, lemon juice, apple juice, honey and garlic together. Pour over salad.
 This salad is delicious & nutritious! Enjoy!


Kristyn Hall
Kristyn Hall
Kristyn Hall MSc, RD, Food, Nutrition & Culinary Coach, Registered Nutritionist and Calgary Dietitian, Calgary, AB.

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