Mediterranean Wheat Berry Salad

"My husband is mad about wheat berries," says Sunset reader Gererdene Gibbons. So she cooks the chewy grain in big batches, then packs and freezes it in 2-cup portions, ready to use for this salad and in other dishes.
Makes 9 servings


+ Add To Shopping List
3/4 cup wheat berries
3/4 cup long-grain brown rice
1 jar (6 oz.) marinated artichoke hearts
6 tablespoons balsamic or red wine vinegar
2 tablespoons olive oil
2 teaspoons Dijon mustard
1 teaspoon dried oregano
2 Roma tomatoes (1/2 lb. total), rinsed, cored, and cut into 1/2-inch cubes
1 cucumber (3/4 lb.), rinsed and cut into 1/2-inch cubes
3/4 cup thinly sliced green onions
1/2 cup crumbled feta cheese
1/3 cup calamata olives, pitted and halved
1/3 cup chopped fresh mint leaves
1/4 cup chopped parsley
Salt and pepper


1. In a 3- to 4-quart pan, combine wheat berries, rice, and 6 cups water. Bring to a boil over high heat. Cover and simmer until grains are tender to bite, 30 to 35 minutes. Drain. Pour into a large bowl.

2. Drain artichoke marinade into bowl with grains. Coarsely chop artichokes and add to bowl along with vinegar, oil, mustard, and oregano. Mix well and let stand until cool, about 20 minutes.

3. Add tomatoes, cucumber, onions, cheese, olives, mint, and parsley; mix well. Add salt and pepper to taste.

Created date

October 2003

Nutritional Information

Calories 207
Caloriesfromfat 36 %
Protein 5.4 g
Fat 8.3 g
Satfat 2 g
Carbohydrate 29 g
Fiber 4.8 g
Sodium 304 mg
Cholesterol 6.7 mg