Wheat Berry Arugula Salad

I’ve been loving wheat berries lately. I loved them in the winter Orange Wheat Berry Salad and I love them in this spring salad. They are a nutritious and versatile grain. Plus, I love their chewy texture.

However, this salad is also good with any chewier grain – farro, spelt, barley, and millet are also perfectly delicious options if you don’t want to use wheat berries. Each of these grains has a slightly different nutritional profile, but each is still nutritious. If you are keeping a gluten-free diet, millet is the grain of choice for this recipe.

Arugula and celery are both bitter foods, but the sweetness of the raisins and apple juice balance out the bitterness perfectly.

As our bodies transition from the heavier winter foods to lighter summer foods, this salad can help! The wheat berries add the hardiness that our bodies still need and the arugula, celery, and blanched almonds help our bodies to feel lighter and prepare for summer.

I know it has been a long, long, long winter. Even Oreo has been desperate for some sun. The other day, she tangled herself up in an orchid just to lay in the perfect sunbeam!

Wheat Berry Arugula Salad
Serves 4
Spicy arugula, bitter celery, and pungent onion are mellowed by the apple juice and raisins. Wheat berries add a nice chewy texture to this oil-free salad.
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Total Time
1 hr
Total Time
1 hr
253 calories
41 g
0 g
10 g
6 g
1 g
163 g
66 g
28 g
0 g
8 g
Nutrition Facts
Serving Size
163g
Servings
4
Amount Per Serving
Calories 253
Calories from Fat 83
% Daily Value *
Total Fat 10g
15%
Saturated Fat 1g
4%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 6g
Cholesterol 0mg
0%
Sodium 66mg
3%
Total Carbohydrates 41g
14%
Dietary Fiber 5g
19%
Sugars 28g
Protein 6g
Vitamin A
4%
Vitamin C
46%
Calcium
9%
Iron
9%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 cup wheat berries, soaked for 6-8 hours
  2. 1/4 cup thinly sliced red onion
  3. 2 stalks celery, sliced
  4. 1 cup tightly packed arugula
  5. 1 cup raisins
  6. 1/2 cup sliced blanched almonds
  7. 1/2 cup apple juice
  8. Salt and Pepper to taste
Instructions
  1. Place the wheat berries in a saucepan along with 3 cups of water. Bring to a boil and then turn heat down to a low simmer. Let cook for 45-60 minutes, or until tender. Drain and rinse in cold water.
  2. While the wheat berries are cooking, combine the red onion, celery, arugula, raisins, almonds and apple juice together in a medium-sized bowl. When the wheat berries are done cooking, add them to the bowl. Stir well to combine. Add salt and pepper to taste. Serve immediately.
Notes
  1. Farro, spelt, or barley also work in this recipe. Millet is a great gluten-free option.
beta
calories
253
fat
10g
protein
6g
carbs
41g
more
Adapted from Whole Foods Recipes
Craving Sustenance http://www.cravingsustenance.com/

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