Wheat Berry Salad

Wheat Berry Salad Recipe
Photo: Randy Mayor; Stylist: Jan Gautro
Allow 8 hours for the wheat berries to soak before cooking. Serve with lemon wedges.


4 servings (serving size: 1 cup)

Recipe from

Cooking Light

Nutritional Information

Calories 282
Fat 6.9 g
Satfat 1 g
Monofat 3.6 g
Polyfat 1 g
Protein 12.3 g
Carbohydrate 51.5 g
Fiber 13.3 g
Cholesterol 4 mg
Iron 1.9 mg
Sodium 556 mg
Calcium 67 mg


1 cup uncooked wheat berries (hard winter wheat)
5 teaspoons fresh lemon juice, divided
2 teaspoons olive oil, divided
4 medium artichokes
1/4 teaspoon salt, divided
Cooking spray
1 (1-ounce) prosciutto slice, chopped
1/2 cup chopped onion
1 garlic clove, minced
1 1/2 tablespoons jarred roasted kalamata olives, finely chopped
1 teaspoon chopped fresh parsley
1/2 teaspoon chopped fresh chives
1/4 teaspoon chopped fresh rosemary


1. Place wheat berries in a medium bowl; cover with water to 2 inches above wheat berries. Cover; let stand 8 hours. Drain. Place wheat berries in a saucepan; cover with water to 2 inches above wheat berries. Bring to a boil, reduce heat, and cook, uncovered, 1 hour or until tender. Drain.

2. Preheat oven to 450°.

3. Combine 2 teaspoons juice and 1 teaspoon oil in a small bowl. Trim about 2 inches from the top of each artichoke; cut artichokes in half horizontally. Brush cut sides with juice mixture; sprinkle with 1/8 teaspoon salt. Arrange artichokes, cut sides up, on a baking sheet coated with cooking spray; bake at 450° for 15 minutes. Turn artichokes; bake 15 minutes or until artichokes are browned and tender. Cool slightly. Peel stem; trim an additional 1/2 inch from the top. Discard outer leaves. Remove fuzzy thistle from bottom with a spoon; quarter artichoke hearts.

4. Heat remaining 1 teaspoon oil in a saucepan over medium heat. Add prosciutto; cook 3 minutes or until browned. Add onion; cook 3 minutes, stirring occasionally. Stir in garlic; cook 1 minute. Remove from heat; stir in prepared wheat berries, remaining 1 tablespoon juice, remaining 1/8 teaspoon salt, artichokes, olives, parsley, chives, and rosemary. Serve warm or at room temperature.

Tiffany Vickers,

Cooking Light

June 2009
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