This unapologetically bold salad is overflowing with bitter arugula, tangy feta cheese, sweet and crunchy carrot ribbons, chewy wheat berries and earthy chickpeas. The bright, lemony olive oil dressing brings it all together. Ribbons of carrot make this salad particularly beautiful and memorable, and they’re easy to make with a standard vegetable peeler.

Hearty salads with whole grains or beans (or both, as is the case here) are terrific side dishes for family meals and potlucks. Keep one in the fridge for ready-made meals or a healthy snack. I’ve loved this salad recipe for well over a decade now, and wanted to share it with you again today with new photos to catch your eye.

Before you add the ingredients to your grocery list, check to see if you have farro, spelt berries or kamut in your pantry. They’ll work just as well as wheat berries, since they’re nearly the same thing.

What are wheat berries?

Wheat berries are the whole wheat kernel. They can be ground to make whole wheat flour. Or, they can be cooked whole as we’re doing here—they’re also good in soups, porridge and creative vegetable dishes. Wheat berries come in red or white varieties, and either will work for this recipe.

Wheat berries taste nutty and earthy, and I love how their chewy texture contrasts so nicely with crisp salad ingredients. They’re nutritious, of course, since they’re the definition of a whole grain. They offer fiber, protein, zinc and magnesium, among other health benefits.

Where to buy wheat berries

Wheat berries can be hard to find now that Bob’s Red Mill has discontinued selling them. Look for them at natural grocery stores or search online at your preferred retailer, paying attention to the quantity (one pound is plenty for general cooking, though people often buy in greater bulk to make their own flour). Here they are at Target and Amazon.

Wheat berry options and alternatives

You have options! Try a different variety of wheat like farro, spelt berries or kamut. For a gluten-free alternative that’s similarly chewy, use wild rice. You can cook them all similarly, but check the package directions for suggested cooking times, as they may not take as long to cook as wheat berries.

Salad Serving Suggestions

This filling vegetarian salad is high in fiber and can serve as a light meal on its own. You can boost the protein content by serving it with a couple of fried eggs. Sliced ripe avocado would also be a hearty addition.

You could round out your meal with a nice soup or stew. Here are a few complementary options:

• Cabbage Vegetable Soup
• Creamy Roasted Cauliflower Soup
• Roasted Red Pepper and Tomato Soup
• The Ultimate Gazpacho

Please let me know how your salad turns out in the comments! I love hearing from you.

Print

More Whole Grain Salads

If you appreciate the chewy texture that wheat berries add to this salad, here are a few more hearty salads you’ll enjoy:

• Arugula and Wild Rice Salad with Zippy Lemon Dressing
• Farro and Kale Salad with Goat Cheese
• Greek Farro Salad
• Hearty Roasted Butternut Squash & Apple Salad
• Roasted Cauliflower and Farro Salad with Feta and Avocado