YIELDS:
6 servings
PREP TIME:
0 hours 10 mins
COOK TIME:
1 hours 0 mins
TOTAL TIME:
1 hours 10 mins
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ingredients
1 1/2 Cups Shipetaukin Soft White Wheat Berries
3/4 Cup Pistachios, toasted and chopped
2 Stalks celery, finely chopped
4 Oz. Tart dried cherries
2 Scallions, chopped
1/2 Cup Fresh Italian Parsley, finely chopped
3 Tbsp. Extra Virgin olive oil
3 Tbsp. Fresh lemon juice
Kosher salt and freshly ground black pepper
DIRECTIONS
1) Boil 6 Cups of water on the stove. Add the wheat berries. Reduce heat and simmer covered for about an hour, or until tender. Drain the excess liquid. Add the wheat berries to a large bowl.
2) While the wheat berries are cooking, toast the pistachios in a small skillet on the stove over medium heat until lightly browned and fragrant. Shake the pan often to prevent burning. Put it to the side.
3) Add the celery, nuts, cherries, scallions and parsley to the wheat berries and toss to combine.
4) In a small jar, add the oil and vinegar, a large pinch of salt and about 20 grinds of the fresh pepper. Put the lid on and shake vigorously to combine.
5) Add to the salad and toss well to combine. Serve with your favorite protein as a side dish or enjoy as a light and healthy lunch.
NOTES: My wheat berry, cherry and pistachio salad has everything you want in a side dish. It is chewy and nutty, has pops of sweet and tart from the cherries and a little crunch from the nuts. I really enjoyed this as a light lunch too.
The first step is to cook the wheat berries. You’ll need to boil 6 cups of water then add the wheat berries. Lower the heat and simmer covered for about an hour until tender. Test it. When they are soft, but still have a bit of chew, they are ready. Drain them in a colander.
While the wheat berries are cooking, I prep my nuts, fruit and veggies/herbs. I chop up my parsley and scallions. Then, I toast my chopped pistachios in a small skillet on the stove for a couple of minutes until fragrant. Watch the pan so the nuts don’t burn. I put everything to the side until the wheat berries are ready.
This is the kind of recipe where you could certainly substitute raisins, apricots or prunes for the cherries and almost any nut for the pistachios. Pecans, almonds and hazelnuts would all work.
If you haven’t worked with wheat berries before, let me answer some of the most frequently asked questions about them.
Wheat berries are the whole, unprocessed kernels of wheat, including the bran, germ, and endosperm.
To cook wheat berries, rinse them in a fine-mesh sieve and then add them to a pot with water or broth. Bring to a boil, reduce heat, and simmer for about 45 minutes or until tender. Drain off any excess liquid.
Wheat berries have a nutty and chewy texture, with a slightly sweet and earthy flavor.
No, wheat berries are not gluten-free, as they contain gluten, which is a protein found in wheat and other grains.
Wheat berries are high in fiber, protein, and several essential vitamins and minerals, including iron, zinc, and magnesium. They are also low in fat and calories.
Wheat berries can be used in a variety of dishes, including salads, soups, stews, and pilafs. They can also be ground into flour to make bread and other baked goods.
Wheat berries can be found at health food stores, specialty food stores, and some supermarkets. I buy wheat berries right on Amazon. The Shipetaukin Soft White Wheat Berries I used can be purchased there.
The main difference between hard white wheat berries and soft white wheat berries is their protein content and gluten strength. Hard white wheat berries have a higher protein content than soft white wheat berries, and they also have a stronger gluten structure. This makes hard white wheat berries better suited for bread and other baked goods that require a strong gluten structure to rise properly.Soft white wheat berries, on the other hand, have a lower protein content and a weaker gluten structure. They are better suited for making cakes, pastries, and other baked goods that require a tender crumb.In terms of flavor, both hard white and soft white wheat berries have a mild, slightly sweet flavor with a nutty undertone. The texture of the cooked wheat berries is also similar, with a chewy and slightly firm texture.
Once the wheat berries are done, I combine them and all the other prepped ingredients in a large bowl. I mix my olive oil, lemon juice, a large pinch of salt and several grinds of black pepper in a jar with a lid and shake it to combine. I then dress the salad and toss well so everything is combined.
Serve this in a large bowl as a side dish or have it as a light lunch. I loved it the next day. It holds up great in the refrigerator so it is a great option for BBQs and buffets too. If you would like to try Shipetaukin’s Soft White Wheat Berries, be sure to use my code on your first order for an immediate 20% savings. Code: 20MyCurated
If you like this recipe, try some of my other favorite grain recipes:
Wheat Berry Vegetable Salad with Dried Fruit and Walnuts
Mandarin Oranges, Pomegranate & Pistachio Farro Salad
Fonio with Pistachios and Apricots
Fig, Almond & Mint Quinoa Salad with Lemon Honey Vinaigrette
