Mediterranean Wheat Berry Salad

2 Reviews
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Makes 9 servings
By Gererdene Gibbons, Tigard, Oregon
February 1999
RECIPE BY Sunset

"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.

Ingredients

  • 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

Nutritional Information

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

How to Make It

Step 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.

Step 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.

Step 3

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

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Ratings & Reviews

mtnwmn's Review

mtnwmn
October 30, 2011
This is a great recipe. I've been making it for years, really from the time it was published. I take it to pot-luck parties and people are always amazed by it and want the recipe. I follow the recipe except for adding the mint and parsley, and that's only because I don't plan in advance when I'm going to make it and just don't have it on hand. It's good with and without. As far as the comment about the Balsamic being overpowering, I've never run into that, but I have found that there are some pretty bad varieties out there. We really like Costco's Kirkland brand, never had a complaint about it.

CindyAustin17's Review

CindyAustin17
June 13, 2009
I made according to the recipe with the exception of adding chopped tri-color bell peppers and replacing rice with orzo. The balsamic was a little overwhelming so I would add less next time or try the red wine vinegar. I served with grilled chicken tenders.