Wheat Berry And Pomegranate Salad Recipe
This wheat berry salad is a vibrant and hearty dish, packed with nutrient-rich wheat berries, feta cheese, a mixture of fresh herbs, arugula, and the sweet-tangy burst of fresh pomegranate arils. Wheat berries are the whole grain form of wheat, full of fiber, protein, and other essential nutrients. Combined with salty feta, a medley of fresh herbs, and peppery arugula, they create a satisfying base for this robust salad. However, the real star of the show is the pomegranate. Its sweet and tangy arils — the seed casing — offer a burst of flavor in every bite, making this salad a delightful eating experience.
It's a beautiful salad that embraces the natural sweetness of pomegranate, making it enjoyable in any season. With a few simple tweaks, this salad also becomes a fantastic meal prep option that can be stored in the refrigerator for several days. Recipe developer Taylor Murray walks us through the simple steps.
Gather the ingredients for the wheat berry and pomegranate salad
The base of the salad is composed of cooked wheat berries. These are the whole grain form of wheat and have a slightly chewy texture and nutty flavor, offering a heartiness that's both satisfying and nutritious. Crumbled feta adds a delightful tangy and salty counterpoint to the wheat berries. Its creamy texture pairs well with the chewiness of the wheat, while its distinct flavor adds depth to the salad.
Pomegranate arils provide a pop of sweet and tart freshness in every bite. They also add a lovely visual element, making the salad look as good as it tastes. Chopped Marcona almonds bring a unique touch to the dish. Marcona almonds are a Spanish variety known for their sweet flavor and buttery texture. They are typically served blanched and lightly salted, which further enhances their taste. In this salad, they add a delightful crunch and a subtle nutty flavor. You can substitute with chopped blanched almonds. Peppery arugula and fresh mint and dill add a much-needed hit of green herbaceousness.
The salad is dressed in a simple vinaigrette made from olive oil and red wine vinegar. The oil adds a smooth, rich texture, while the vinegar gives the salad a tangy kick. The balance between these two ingredients creates a dressing that complements rather than overwhelms the rest of the flavors.
Build the salad
Start the salad with cooked wheat berries. If you need help with this, there are many tried-and-true methods for cooking any type of grain. Place them in a large bowl with the chopped nuts, pomegranate arils, and crumbled feta. Make sure the bowl is big enough to accomodate all the ingredients, plus some room for stirring and tossing.
Add the dressing
Begin by drizzling the olive oil over the salad. Be sure to drizzle the oil evenly to ensure that every bite gets an equal share of this delicious flavor. Next, add the red wine vinegar. Toss the salad gently to ensure that all components get coated with the dressing. This is done briefly to avoid crushing the arils or overly breaking up the feta.
Chop the herbs and add the greens
Next, gather the herbs into a pile on your chopping board. Using a sharp knife, chop the herbs finely. The aim is to distribute their flavor throughout the salad, so you want the pieces small enough to blend well with the other ingredients, but not so tiny that they lose their character. Once your herbs are chopped, it's time to add them to the salad. You should do this gently to avoid bruising the herbs, as this could lead to loss of flavor. Sprinkle them over the salad and use a spatula or a pair of salad tongs to fold them into the mixture.
Following the herbs, you'll want to incorporate the arugula. Arugula has a distinct, peppery flavor that adds a punch to the salad. Before adding the arugula, make sure it's clean and dry. If it's wet, it could dilute the dressing and make the salad soggy.
Toss and serve
Gently toss making sure the dressing coats each leaf without beating it up too much. If you are making this recipe for meal prep purposes, leave off the greens until you are ready to eat. The vinegar will wilt and brown the delicate herbs, creating an unappealing taste and texture.
The salad (without the greens and herbs) will keep in the refrigerator up to five days. When ready to serve, simply toss the herbs and greens in and it's ready to eat. Given its hearty nature, it can be enjoyed on its own as a lunch or dinner option. Serve it in a large bowl or on a platter to highlight the vibrant colors and textures of the salad. Pair it with a crisp white wine or a refreshing iced tea for a light and satisfying meal. This dish also works well as a side and can stand up to a few hours on a buffet table without wilting.
- 3 cups cooked wheat berries
- ⅓ cup crumbled feta
- ⅓ cup pomegranate arils
- ¼ cup chopped Marcona almonds
- 2 tablespoons olive oil
- 2 teaspoons red wine vinegar
- 2 tablespoons fresh mint
- 2 tablespoons fresh dill
- 1½ cups arugula
- In a large bowl, combine the wheat berries, feta, pomegranate arils, and almonds.
- Drizzle in the olive oil and red wine vinegar. Briefly toss to combine.
- Chop the herbs and fold them in along with the arugula.
- Season to taste and serve.
| Calories per Serving | 285 |
| Total Fat | 15.6 g |
| Saturated Fat | 3.2 g |
| Trans Fat | 0.0 g |
| Cholesterol | 11.1 mg |
| Total Carbohydrates | 30.6 g |
| Dietary Fiber | 5.5 g |
| Total Sugars | 3.5 g |
| Sodium | 155.0 mg |
| Protein | 9.5 g |
