Apple-wheat berry salad

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10 min


4 servings

* PLUS Cooking time: 60 minutes


  • 1/2 cup wheat berries
  • 1 red bell pepper , cored, seeded and chopped
  • 3 green onions , thinly sliced
  • 1 apple , peeled and chopped
  • 1/2 cup toasted almonds , chopped
  • 1 tbsp balsamic vinegar
  • 1/4 tsp Dijon mustard
  • pinch salt
  • pinch freshly ground black pepper
  • 2 to 3 tbsp olive oil


  • In a large saucepan, bring 4 cups (1 L) water to a boil. Add wheat berries and simmer, covered, until tender but still chewy, from 1 to 1-1/2 hours. Drain well. Place in a medium-size bowl. Add red pepper, onions, apple and almonds.
  • In a small bowl, whisk vinegar with Dijon, salt and pepper. Then whisk in oil. Toss with wheat berry mixture. Enjoy right away or refrigerate until chilled. Once chilled, stir well and cover. It will keep well, refrigerated, for several days but apples may darken.

Nutrition (per serving)

  • Calories
  • 255,
  • Protein
  • 5.9 g,
  • Carbohydrates
  • 27 g,
  • Fat
  • 15.5 g,
  • Fibre
  • 5.1 g,
  • Sodium
  • 16 mg.

Whole-wheat kernels, or wheat berries, sold in health food stores, are a delicious way to eat your grains. They require a long cooking time, but their crunchy nut-flavoured taste is worth it. Cook up a big batch to have in the refrigerator, ready to add to everything from cereals to salads.