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My wheat berry vegetable salad with dried fruit and walnuts is a healthy lunch salad or fabulous side dish. It is easy to make and is filled with nutrient rich grains, nuts, fruit and vegetables. The whole dish is tossed in a tasty dressing. This holds really well in the refrigerator and I loved the leftovers the next day.
If you haven’t worked with wheat berries before, let me answer the most frequently asked questions first.
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. You can buy wheat berries online. The Shipetaukin Soft White Wheat Berries can be purchase at Amazon. Use my code to receive 20% off at checkout.

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.

Now, let’s get started on making this salad. You’ll start by bringing four cups of water to a boil in a large pot. Add the wheat berries and lower the heat and simmer covered for about one hour. While the wheat berries are cooking, cut up your butternut squash, toss with olive oil, salt and pepper and place on a baking sheet and bake in a 350 degree oven for about 20-25 minutes until soft.

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Meanwhile, cook the chopped bacon in a large skillet until most of the fat has been rendered and the bacon is almost crispy. About 10 minutes. Add the sliced onion and the chopped ham and cook for another 10 minutes until the onion is translucent and fragrant and the ham is getting crispy.

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You’ll want to toast your chopped walnuts in a small saucepan on the stove over medium heat for about 2 minutes. Watch carefully so they don’t burn.

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Add the ingredients for the dressing to a small bowl and whisk until incorporated.

When the wheat berries are done, drain them and put in a large bowl. Immediately add the spinach and toss. The heat from the berries will wilt the spinach.

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Add the onion, ham and bacon mixture, the butternut squash, the dried fruit and nuts to the bowl and toss. Dress the salad and toss well to coat. Sprinkle with the chopped parsley and additional salt and pepper to taste. Taste and adjust seasoning.

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Serve in a large bowl and enjoy. This dish is perfect as a side dish FOR fish and poultry. It is also great the next day for lunch. If you like this dish and would like to explore other grain dishes be sure to try these:

Wheat Berry, Cherry & Pistachio Salad

Fonio with Pistachios and Apricots

Mandarin Oranges, Pomegranate & Pistachio Farro Salad

Fonio and Walnut Stuffed Mushrooms

Wheat-Berry-Vegetable-Salad-with-Dried-Fruit-and-Walnuts-Featured-Image

Wheat Berry Vegetable Salad with Dried Fruit and Walnuts

This wheat berry vegetable salad with dried fruit and walnuts is packed with flavor and nutrients. It is easy to make and absolutely delicious.
5 from 1 vote
Prep Time 15 minutes
Cook Time 1 hour
Total Time 1 hour 15 minutes
Course Sides, Soups & Salads
Cuisine General
Servings 6 Served
Calories 93 kcal

Nutritional information is only an estimate. The accuracy of the nutritional information for any recipe on this site is not guaranteed.

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Ingredients
 
 

  • 1 Cup Shipetaukin Soft White Wheat Berries
  • 2 Cups Baby spinach
  • 1 Lb. Butternut squash, peeled and cubed
  • 1 Tbsp. Extra Virgin olive oil
  • 2 Strips bacon, chopped
  • 4 Slices Canadian ham, chopped
  • 1 Large onion, thinly sliced
  • 1/8 Cup Raisins
  • 1/8 Cup Dried Apricots, chopped
  • ¼ Cup Walnuts, chopped and toasted
  • 2 Tbsp. Fresh Parsley, chopped
  • Kosher salt and freshly ground black pepper

DRESSING

  • 2 Tbsp. Extra virgin olive oil
  • 2 Tbsp. Honey
  • 2 Tbsp. Apple cider vinegar
  • 1 Tsp. Dijon mustard
  • 1 Large Clove Garlic, minced
  • Kosher salt and freshly ground black pepper to taste

Instructions
 

  • Boil 4 cups of water in a large pot on the stove.  Add about a tablespoon of kosher salt to the water.  Add the wheat berries then reduce the heat to low and cook, covered, for about an hour or until the wheat berries are tender and all the liquid is absorbed.  Drain the wheat berries and add them to a large bowl. Add the spinach while the berries are still hot and stir into the berries. The heat will wilt the spinach.
  • Preheat the oven to 350 degrees. Line a baking sheet with tin foil or parchment paper.  Cut the squash into small, bite-sized pieces. Toss the pieces with olive oil and sprinkle with salt and pepper. Bake for 30 – 35 minutes, or until they are soft and lightly browned in spots.  Add to the bowl with the wheat berries and spinach.
  • Add the bacon to a frying pan over medium heat and cook until the fat has rendered and the bacon is starting to get crispy, about 10 minutes. Add the chopped Canadian ham and the onion to the pan with the bacon and cook until the onion is translucent, and ham is getting crispy.  Season with salt and pepper.  Cook for another 8-10 minutes.  Add to the bowl with the wheat berries and the veggies.
  • Make the dressing by adding the ingredients to a small bowl and whisk until combined.   Pour over the wheat berries and veggies mix in the bowl.
  • Add the raisins, apricots, and walnuts to the bowl and mix well. Taste and season with kosher salt and freshly ground black pepper to taste. Sprinkle with the chopped parsley.  Serve in a bowl as a side dish or main salad.

Nutrition

Calories: 93kcalCarbohydrates: 7gProtein: 0.4gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gSodium: 18mgPotassium: 88mgFiber: 0.5gSugar: 4gVitamin A: 938IUVitamin C: 3mgCalcium: 12mgIron: 0.4mg
Keyword grains, healthier choice, salad, sides
Tried this recipe?Let us know how it was!