Wheat berry salad with homegrown tomatoes and fresh basil is a summer staple in our house. This hearty whole grain salad is essentially bruschetta in its most basic form.
Wheat berries are a healthy whole grain
Wheat berries are chewy, flavorful, and an excellent source of many nutrients and fiber. Because wheat berries are an intact whole grain, they are digested slowly and have a low glycemic index. That means that they won’t spike your blood sugar when you eat them (unlike refined grains) and you will stay full longer.
Don’t be intimidated by the time it takes to cook the wheat berries. They can be cooked ahead of time and refrigerated until needed. You can also cook them in larger batches and freeze the wheat berries in salad-sized portions.
Simple Make-Ahead Wheat Berry Salad with Tomatoes, Basil and Red Onion
This bruschetta wheat berry salad is a healthy and filling summer meal. It is delicious when made with just-cooked wheat berries, and also refreshing when prepared with pre-cooked, refrigerated wheat berries. And because this salad is dairy-free with ingredients that do not wilt quickly, it is a fantastic choice for serving at summer cookouts.
Tested and delicious substitutions:
- Cooked quinoa can be used in place of wheat berries for a gluten-free option
Healthy Wheat Berry Bruschetta Salad Recipe
To Cook Wheat Berries
To Assemble Salad
Nutrition Information: Yield: 6 Serving Size: 1
Amount Per Serving: Calories: 173 Total Fat: 10g Saturated Fat: 1g Trans Fat: 0g Unsaturated Fat: 8g Cholesterol: 0mg Sodium: 183mg Carbohydrates: 20g Fiber: 9g Sugar: 3g Protein: 7g
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