Wheat Berry Bruschetta Salad recipe with tomatoes red onions and basil

Wheat Berry Bruschetta Salad {Vegan}

Meredith 8:36 am

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, whole wheat berries, with a little olive oil, lemon juice and salt.

summer Wheat Berry Bruschetta Salad vegan

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.

Uncooked wheat berries - a great source of fiber and protein
Uncooked wheat berries

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.

vegan Wheat Berry Bruschetta Salad recipe with tomatoes red onions and basil

 

Healthy Wheat Berry Bruschetta Salad Recipe

5 from 8 votes
Wheat Berry Bruschetta Salad recipe with tomatoes red onions and basil
Wheat Berry Bruschetta Salad {Vegan}
Prep Time
10 mins
Cook Time
40 mins
Total Time
50 mins
 

A fresh and filling summer salad filled with chewy wheat berries, crisp red onion, and delicious tomatoes and basil.

Course: Salad
Cuisine: American
Keyword: dairy-free, how to cook wheat berries, summer wheat berry salad, vegan
Servings: 6 servings
Calories: 149 kcal
Ingredients
  • 1.5 cups uncooked wheat berries
  • tablespoons olive oil
  • tablespoons lemon juice
  • ½ teaspoon  sea salt
  • 4 tomatoes * (diced)
  • ½ cup basil (cut into thin strips: chiffonade)
  • ½ red onion (minced)
Instructions
To Cook Wheat Berries
  1. Cover uncooked wheat berries with water and bring to a boil. Reduce heat to low, cover, and simmer until tender (about 40 minutes)
  2. Remove wheat berries from heat, drain in colander, and rinse in cold water
  3. Transfer wheat berries to serving bowl, add olive oil, lemon juice, salt, and stir until combined.  Either use wheat berries right away or cover and refrigerate until needed

To Assemble Salad
  1. Add diced tomatoes, red onion, and basil to seasoned wheat berries

  2. Toss all salad ingredients until evenly distributed and serve

*Note: Tomatoes consistently test positive for pesticides in the USDA’s Pesticide Data Program, so I choose to purchase organically raised or pesticide free tomatoes.  Read more on pesticides and produce.

Tested and delicious substitutions:

  • Cooked quinoa can be used in place of wheat berries for a gluten-free option

Nutrition information (per serving):

  • 149 calories
  • 0 g added sugar
  • 8.7 g fiber
  • 7.1 g protein
  • 297 mg sodium

12 Comments

  1. This salad looks absolutely delicious, healthy and perfect for the summer. So light and yummy! Can’t wait to try this recipe ♥

    • Thank you Natalie! This salad is one of my favorites to bring to cookouts and potlucks… such a refreshing change from a traditional pasta salad!

  2. I love using wheat berries in salads. They’re so good!

  3. Wheat berries! I had never heard of them but they sound so good. And the fact that they are whole grains makes them all the more appealing. We eat so much processed food these days that real, whole food recipes are always welcome!

  4. YUM! I love wheat berries! As a vegetarian, I’m all about the grains, haha. I can’t wait to try this!

  5. I love that the elements in this salad are so bright and fresh. I have several of these things in my garden right now.

    • Thanks Jenni! Nothing is yummier than freshly picked veggies… this salad is MOST delicious when made with still warm, just picked tomatoes!

  6. Wow, I never knew wheat berries even existed! Thanks for opening my eyes to a new food to try!

    • Thanks Britt! Wheat berries are a favorite of mine… they are delicious when served hot or cold, like in this salad. They have such a wonderful, chewy texture. I hope you enjoy this salad!

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