June 18, 2023

Wheat Berry Peach Salad

There are numerous whole grains that can be incorporated into this delightful salad, but have you ever tried wheat berries? You are certainly familiar with wheat berries in their ground form, whole wheat flour, but we’re talking about the whole grain here. Wheat berries contain the bran, germ, and endosperm of the wheat kernel, which translates into maximum nutritional payload. Wheat berries can offer a multitude of benefits due to their nutrient density, high fiber content, antioxidant properties, and potential impact on blood sugar control, heart health, satiety, and also weight management. 

Wheat berries have a sweet, nutty flavor that make them a welcome addition to salads, soups, and side dishes and also in sweeter breakfast type meals as well. 

Wheat berries cook just like most other grains: using double the amount of water to grains (2:1 ratio water to grain). Boil in a small sauce pan, add the grains and salt, cover, and simmer over low heat until the grains are soft. Cooking time for wheat berries can vary depending on the specific type and freshness of the wheat berries. On average, it takes about 45 minutes to cook until they are tender. You can batch cook and use for quick meals later in the week. Alternatively, although not quite as high in fiber but still high, Farro or Barley is a great option here if you have a hard time finding wheat berries or simply prefer something else. If you require or prefer gluten free, quinoa is a great alternative here.

 

Ingredients

 1 head of Boston lettuce, may need more depending on size
 ½ english cucumber, sliced thin
 12 cherry tomatoes, sliced in half
 6 radishes, tops and bottoms removed and sliced thin
 2 peaches, sliced
 4 oz crumbled feta cheese
 1 cup wheat berries, prepared to package directions (may use farro or any other whole grain; quinoa for gluten-free alternative)
Basil Vinaigrette
 3 tbsp champagne vinegar
 1 garlic clove, grated or minced
 1 tsp honey
 1 tsp dijon mustard
 3 tbsp extra virgin olive oil
 sea salt and fresh ground pepper
 3 fresh basil leaves, chopped small

Directions

1

In a small bowl, build the vinaigrette first. Whisk vinegar, garlic, dijon, honey, and olive oil together. Add in a sprinkle of flaky salt and ground pepper; add the fresh chopped basil leaves and set vinaigrette aside.

2

Wash and dry the lettuce and cut into bite size pieces. Place in a large salad bowl. Assemble the salad by layering the cucumbers, tomatoes, radishes, and peaches. Add the feta cheese along with the wheat berries. Spoon vinaigrette over the salad until desired coverage.

Wheat Berry Peach Salad

Wheat Berry Peach Salad

Category, , , DifficultyBeginnerYields4 Servings
Prep Time10 minsCook Time10 minsTotal Time20 mins

Ingredients

 1 head of Boston lettuce, may need more depending on size
 ½ english cucumber, sliced thin
 12 cherry tomatoes, sliced in half
 6 radishes, tops and bottoms removed and sliced thin
 2 peaches, sliced
 4 oz crumbled feta cheese
 1 cup wheat berries, prepared to package directions (may use farro or any other whole grain; quinoa for gluten-free alternative)
Basil Vinaigrette
 3 tbsp champagne vinegar
 1 garlic clove, grated or minced
 1 tsp honey
 1 tsp dijon mustard
 3 tbsp extra virgin olive oil
 sea salt and fresh ground pepper
 3 fresh basil leaves, chopped small

Steps

1

In a small bowl, build the vinaigrette first. Whisk vinegar, garlic, dijon, honey, and olive oil together. Add in a sprinkle of flaky salt and ground pepper; add the fresh chopped basil leaves and set vinaigrette aside.

2

Wash and dry the lettuce and cut into bite size pieces. Place in a large salad bowl. Assemble the salad by layering the cucumbers, tomatoes, radishes, and peaches. Add the feta cheese along with the wheat berries. Spoon vinaigrette over the salad until desired coverage.

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