Wheat berry and quinoa salad

Wheat berry and quinoa salad

Here’s one of my favourite summer salads. I like making different variations of it using different grains and pastas such as Bulgar wheat, cous cous, orzo, brown rice, etc. For this incarnation I decided to go with a blend of wheat berries (for their high fiber content and pleasantly chewy texture) and quinoa (for its high iron and protein content).

The flavours are decidedly Mediterranean, though I won’t go so far as to claim authenticity from any region specifically. It’s light and refreshing while filling which makes it the perfect food for those hot summer days when you just don’t feel like eating much. In terms of nutritional value, this salad is basically a meal in itself, but it also makes a great side for meat and fish dishes (I like to serve it with lamb and veggie kebabs).

Aside from swapping out the grains, you could also change out the pine nuts for things like slivered almonds, pistachios, or walnuts. Basil makes a great substitute for the mint and if you want it a bit more creamy, add some feta or Greek yogurt. Finishing this salad with a dash of sumac powder adds some nice color and flavor.

What’s your favourite summer salad?

for salad
1/2 C uncooked quinoa
1/2 C uncooked whole wheat
1/4 C toasted pine nuts
1 tomato cut into cubes
1/4 small red onion sliced thin
1 Tbs minced mint
1 Tbs minced flat-leaf parsley

for dressing
1 Tbs olive oil
2 tsp lemon juice
1 tsp pomegranate molasses
1/2 tsp salt

Prepare the quinoa according to the package directions. Wheat usually calls to be soaked overnight, but I’ve found that simmering it in a large pot of water for 1-1.5 hours then draining does the trick as well. I like my wheat berries to be on the chewy side, but if you want yours to be softer, leave it on the stove longer.

To make the salad, just whisk the dressing together, then pour of the salad ingredients while the grains are still warm. Allow it to cool to room temperature and serve. If you make this a day in advance it tastes even better the next day.

  • http://stickygooeycreamychewy.blogspot.com/ Susan at Sticky,Gooey,Creamy,C

    This looks like a great Summer salad! I have never cooked with quinoa before, but I must try it. I make something similar using farro and pine nuts. We love it!

  • http://stickygooeycreamychewy.blogspot.com Susan at Sticky,Gooey,Creamy,Chewy

    This looks like a great Summer salad! I have never cooked with quinoa before, but I must try it. I make something similar using farro and pine nuts. We love it!

  • http://www.cococooks.blogspot.com/ courtney

    You make me want to get out my pack and Bulger and start experimenting!

  • http://www.cococooks.blogspot.com courtney

    You make me want to get out my pack and Bulger and start experimenting!

  • http://www.souvlakiforthesoul.com/ Peter G

    I’ve never used wheat berries before but I do have bulgur in the pantry and quinoa (which I just used for the first time..). This seems very healthy.

  • http://www.souvlakiforthesoul.com Peter G

    I’ve never used wheat berries before but I do have bulgur in the pantry and quinoa (which I just used for the first time..). This seems very healthy.

  • http://closetcooking.blogspot.com/ Kevin

    That salad sounds tasty and healthy.

  • http://closetcooking.blogspot.com/ Kevin

    That salad sounds tasty and healthy.

  • http://www.hungryandfrozen.blogspot.com/ Laura @ Hungry and Frozen

    For someone so addicted to butter I have become surprisingly zealous about whole grains…that salad looks gorgeous and sounds delicious :) I like that you have included pinenuts, I think any salad like this needs some kind of nut present…I rememeber you mentioning Nigella Bites a few posts back, you should *definitely* make the coleslaw from the Templefood chapter – it is incredible! I make it all the time, usually without the onion and the chicken breast.

  • http://www.hungryandfrozen.blogspot.com Laura @ Hungry and Frozen

    For someone so addicted to butter I have become surprisingly zealous about whole grains…that salad looks gorgeous and sounds delicious :) I like that you have included pinenuts, I think any salad like this needs some kind of nut present…I rememeber you mentioning Nigella Bites a few posts back, you should *definitely* make the coleslaw from the Templefood chapter – it is incredible! I make it all the time, usually without the onion and the chicken breast.

  • http://kittensinthekitchen.blogspot.com/ kittie

    I’ve never came across wheatberries here – I’ll need to investigate where I can get them from!

    I do love whole grain salads though – so healthy, tasty and filling. Nice use of pom molasses! :)

  • http://kittensinthekitchen.blogspot.com kittie

    I’ve never came across wheatberries here – I’ll need to investigate where I can get them from!

    I do love whole grain salads though – so healthy, tasty and filling. Nice use of pom molasses! :)

  • http://cannelle-vanille.blogspot.com/ Aran

    tabouleh… that certainly looks like my kind of salad… full of goodness and refreshing!

  • http://cannelle-vanille.blogspot.com/ Aran

    tabouleh… that certainly looks like my kind of salad… full of goodness and refreshing!

  • http://culinarty.sapiensworks.com/ Lore

    I’m especially fond of Mediterranean flavours. This is like a tabouleh with a nice twist. Love it!

  • http://culinarty.sapiensworks.com/ Lore

    I’m especially fond of Mediterranean flavours. This is like a tabouleh with a nice twist. Love it!

  • http://www.sugarbar.org/ diva

    looks great!! love the sound of molasses in the dressing. must give it a really sexy flavour.

  • http://www.sugarbar.org diva

    looks great!! love the sound of molasses in the dressing. must give it a really sexy flavour.

  • http://www.tartelette.blogspot.com/ Tartelette

    I just made tabbouleh tonight, the cold method: couscous, olive oil, lemon juice, tomato, cukes and mint. Make it in the morning and let it to cook in the acids all day long. I will try your recipe next!

  • http://www.tartelette.blogspot.com Tartelette

    I just made tabbouleh tonight, the cold method: couscous, olive oil, lemon juice, tomato, cukes and mint. Make it in the morning and let it to cook in the acids all day long. I will try your recipe next!

Welcome!

I'm Marc, and I want to teach you some basic techniques and give you the confidence and inspiration so that you can cook without recipes too!

Tacos al pastor
Mediterranean Udon Salad
Creamy truffled swiss chard
Masoor Dal
Shabu Shabu Salad
Best Hamburger
Red Shiso Shochu and a Cocktail
Tomato Purslane Salad with White Peach Dressing