This wheat berry salad with tomatoes and basil is a summer staple in our house. It is essentially bruschetta broken down into its most basic ingredients: tomatoes, basil, red onions, wheat, and a little olive oil, lemon juice and salt. Easy, delicious and nutritious.
Have you ever tried wheat berries? They are a minimally processed whole grain that are chewy, flavorful, and an excellent source of many nutrients and fiber. And because they contain the entire wheat kernel, they will help you stay fuller longer. Don’t be put off by the time required to cook the wheat berries… you can always cook them ahead of time or in larger batches. I tend to precook a bunch of wheat berries and freeze them in salad-sized servings.
Recipe makes approximately 6 servings.
- 1.5 cups uncooked wheat berries (look in your grocery store's bulk section)
- 4 tomatoes*, diced
- ½ cup basil, chopped
- ½ red onion, minced
- 4 tablespoons olive oil
- 2 tablespoons lemon juice
- ½ teaspoon sea salt
- Cover uncooked wheat berries with water and bring to a boil. Reduce heat to low, cover, and simmer until tender (about 40 minutes)
- Remove wheat berries from heat, drain in colander, and rinse in cold water
- Transfer wheat berries to serving bowl, add olive oil, lemon juice, salt, and stir until combined
- Cover and refrigerate until needed (or freeze for future use)
- When ready to serve, remove seasoned wheat berries from refrigerator and stir in tomatoes, basil, and red onion
*Note: I choose to purchase organic tomatoes. Read more on pesticides and produce.
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Nutrition information (per serving):
- 149 calories
- 0 g added sugar
- 8.7 g fiber
- 7.1 g protein
- 297 mg sodium