Meatless Monday: Winter Wheat Berry Salad

leave a comment »

veggiesHappy Eat, Drink Local week and happy December!

Although not technically winter (the solstice is December 21st), the month of December is associated with holidays, cold weather and all things winter. Of course it’s still shorts and tank top weather in Austin, but we can pretend.

To celebrate Meatless Monday/Eat, Drink Local week/December, we thought a warming, hearty salad would be a good recipe to offer up.

Coming from the queen of meatless mondays, My New Roots came up with a vegan wheat berry salad that is hearty enough to stand on its own. Wheat berries, for those of you who aren’t familiar, are just unprocessed kernels of wheat. Similar in texture to brown rice, they are a tad bit chewier and bulk up any salad. They’ll soak up the dressing wonderfully, and leave you feeling full and satisfied.

Happy eating!

Warming Wheat Berry Salad

From My New Roots

  • 2 cups wheat berries ($.75 for two cups)
  • 1 bunch carrots ($2.80 for one bunch)
  • 1 onion ($.75 for one onion)
  • melted coconut oil
  • 1/2 cup raisins ($.90 for 1/2 cup)
  • 2 tsp salt
  • parsley ($2.25 for one bunch)
  • 25 kalamata olives (optional) ($4.00 for 25 olives)
  • 1/2 cup almonds (optional) ($1.25 for 1/2 cup)


  • 1.5 lemons- juice and zest ($.33 for 1.5 lemons)
  • 3 tbsp extra virgin olive oil ($.60 for 3 tbsp)
  • 1 tbsp raw honey ($.11 for 1 tbsp)
  • 1/2 tsp. ground cinnamon
  • 1/2 ground coriander
  • 1 tsp. ground cumin
  • pinch of sea salt

Total for in.gredients: $13.74

Total per person for a family of four: $3.44

If possible, soak the wheat berries overnight or for 8+ hours. Otherwise, rinse wheat berries well until the water is clear. Measure 6 cups water and add to a large pot with wheat berries. Add 1 tsp sea salt. Bring to a boil, reduce to a simmer until cooked. Approximately 1 hour.

Preheat the oven to 400 degrees F. Wash and slice the carrots lengthwise, from top to bottom, and then slice each half again. Warm up coconut oil. Drizzle over carrots and toss to coat on a baking sheet. Season with 1 tsp salt. Place in the oven. Roast for 15-20 minutes, or until golden and slightly caramelized.

Make the dressing by combining all ingredients and whisking well. Remove the wheat berries from heat, drain and rinse under cool water. You can tell they are cooked when some of the berries have split open. Combine the wheat berries with dressing, raisins, onion, olives and chopped parsley. Let sit and marinate for as long as possible, so the wheat berries can soak up the dressing. Fold in the carrots as soon as they are roasted to your liking.

You can serve this salad warm or cold, garnished with roughly chopped almonds and fresh black pepper.

If you’re gluten intolerant, this salad is just as delicious if you sub the wheat berries with quinoa, buckwheat, brown rice or amaranth.

Written by cscdavis

December 3, 2012 at 11:31 am

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s

%d bloggers like this: