Wheat Berry Salad with Walnuts, Dates, and Celery – Whole Living Eat Well

Wheat Berry Salad with Walnuts, Dates, and Celery

Recipe by Samantha Collins

Servings

4

servings

Prep time

15

minutes

Cooking time

1

hour 

Calories

300

kcal

Earthy-flavored, chewy wheat berries are packed with fiber, antioxidants, and disease-fighting compounds called lignans.

Ingredients

• 1 cup Wheat Berries

• 1 teaspoon Honey

• 2 tablespoons Olive Oil

• 1/2 cup Chopped Walnuts

• 2 Stalks Celery

• 1 tablespoon Lemon Juice

• 1/2 cup Chopped Dates

Directions

• Rinse the wheat berries under cold water.
• In a medium pot, combine the wheat berries with water and bring to a boil.
• Lower the heat to a simmer and cook for 45 minutes to 1 hour, or until the wheat berries are tender but still chewy. You may need to add extra water if it evaporates during cooking.
• Once done, drain any excess water and set aside to cool.
• While the wheat berries are cooling, chop the walnuts, dates, and celery.
• If you like, toast the walnuts in a dry pan over medium heat for a few minutes until fragrant to enhance their flavor.
• In a small bowl, whisk together the olive oil, lemon juice, honey (if using), salt, and pepper.
• In a large bowl, combine the cooled wheat berries, walnuts, dates, celery, and fresh parsley (if using).
• Drizzle the dressing over the salad and toss to combine, ensuring everything is well coated.
• Taste and adjust seasoning if needed (add more salt, pepper, or lemon juice as desired).
• Serve the salad chilled or at room temperature.

Notes

• Nutrition Breakdown (per serving):
  Calories: 300 kcal
  Protein: 6g
  Carbohydrates: 50gFiber: 7g
  Sugars: 20g (mostly from dates)
  Fat: 10gSaturated Fat: 1g
  Cholesterol: 0mg
  Sodium: 20mg (varies depending on the salt added)
  Potassium: 400mg
  Vitamin A: 5% of the Daily Value (DV)
  Vitamin C: 10% of the DV
  Calcium: 4% of the DV
  Iron: 10% of the DV

Enjoy this Wheat Berry Salad with Walnuts, Dates, and Celery—a delicious, nutritious, and satisfying dish that brings together a perfect balance of hearty grains, crunchy walnuts, sweet dates, and fresh celery. Whether as a light lunch, a side dish, or a meal prep favorite, this salad offers great flavor, texture, and a healthy dose of fiber, protein, and healthy fats. Easy to prepare and even better when made ahead, it's a wonderful addition to any table.

Happy cooking, and enjoy every bite!

This Wheat Berry Salad with Walnuts, Dates, and Celery offers a delightful blend of textures and flavors, making it a perfect dish for any meal. The chewy wheat berries are complemented by crunchy walnuts, sweet dates, and crisp celery, all tossed in a tangy sherry vinegar and orange juice dressing. Nutty, sweet, and refreshing, this salad is both wholesome and satisfying—ideal for a light lunch or a nutritious side dish.

Wheat Berry Salad with Walnuts, Dates, and Celery

Recipe by Samantha Collins

Servings

4

servings

Prep time

15

minutes

Cooking time

1

hour 

Calories

300

kcal

Earthy-flavored, chewy wheat berries are packed with fiber, antioxidants, and disease-fighting compounds called lignans.

Ingredients

• 1 cup Wheat Berries

• 1 teaspoon Honey

• 2 tablespoons Olive Oil

• 1/2 cup Chopped Walnuts

• 2 Stalks Celery

• 1 tablespoon Lemon Juice

• 1/2 cup Chopped Dates

Directions

• Rinse the wheat berries under cold water.
• In a medium pot, combine the wheat berries with water and bring to a boil.
• Lower the heat to a simmer and cook for 45 minutes to 1 hour, or until the wheat berries are tender but still chewy. You may need to add extra water if it evaporates during cooking.
• Once done, drain any excess water and set aside to cool.
• While the wheat berries are cooling, chop the walnuts, dates, and celery.
• If you like, toast the walnuts in a dry pan over medium heat for a few minutes until fragrant to enhance their flavor.
• In a small bowl, whisk together the olive oil, lemon juice, honey (if using), salt, and pepper.
• In a large bowl, combine the cooled wheat berries, walnuts, dates, celery, and fresh parsley (if using).
• Drizzle the dressing over the salad and toss to combine, ensuring everything is well coated.
• Taste and adjust seasoning if needed (add more salt, pepper, or lemon juice as desired).
• Serve the salad chilled or at room temperature.

Notes

• Nutrition Breakdown (per serving):
  Calories: 300 kcal
  Protein: 6g
  Carbohydrates: 50gFiber: 7g
  Sugars: 20g (mostly from dates)
  Fat: 10gSaturated Fat: 1g
  Cholesterol: 0mg
  Sodium: 20mg (varies depending on the salt added)
  Potassium: 400mg
  Vitamin A: 5% of the Daily Value (DV)
  Vitamin C: 10% of the DV
  Calcium: 4% of the DV
  Iron: 10% of the DV

Enjoy this Wheat Berry Salad with Walnuts, Dates, and Celery—a delicious, nutritious, and satisfying dish that brings together a perfect balance of hearty grains, crunchy walnuts, sweet dates, and fresh celery. Whether as a light lunch, a side dish, or a meal prep favorite, this salad offers great flavor, texture, and a healthy dose of fiber, protein, and healthy fats. Easy to prepare and even better when made ahead, it's a wonderful addition to any table.

Happy cooking, and enjoy every bite!