Wheat Berry Arugula Salad

I've been loving wheat berries lately. I loved them in the winter Orange Wheat Berry Salad and I love them in this spring salad. They are a nutritious and versatile grain. Plus, I love their chewy texture.

However, this salad is also good with any chewier grain - farro, spelt, barley, and millet are also perfectly delicious options if you don't want to use wheat berries. Each of these grains has a slightly different nutritional profile, but each is still nutritious. If you are keeping a gluten-free diet, millet is the grain of choice for this recipe.

Arugula and celery are both bitter foods, but the sweetness of the raisins and apple juice balance out the bitterness perfectly.

As our bodies transition from the heavier winter foods to lighter summer foods, this salad can help! The wheat berries add the hardiness that our bodies still need and the arugula, celery, and blanched almonds help our bodies to feel lighter and prepare for summer.

I know it has been a long, long, long winter. Even Oreo has been desperate for some sun. The other day, she tangled herself up in an orchid just to lay in the perfect sunbeam!

Wheat Berry Arugula Salad
4 servings | 1 hour (plus soaking time) | Print

1 cup wheat berries (farro, spelt, or barley are also good. Millet is a great gluten-free option)
1/4 cup thinly sliced red onion
2 stalks celery, sliced
1 cup tightly packed arugula
1 cup raisins
1/2 cup sliced blanched almonds
1/2 cup apple juice
Salt and Pepper to taste

  1. Place the wheat berries in a bowl and cover with water. Let soak for 6-8 hours. Drain. Place in a sauce pan along with 3 cups of water. Bring to a boil and then turn heat down to a low simmer. Let cook for 45-60 minutes, or until tender. Drain and rinse in cold water.
  2. While the wheat berries are cooking, combine the red onion, celery, arugula, raisins, almonds and apple juice together in a medium-sized bowl. When the wheat berries are done cooking, add them to the bowl. Stir well to combine. Add salt and pepper to taste. Serve immediately or let the flavors meld for a couple of hours before serving. The salad will still be delicious the next day.

Inspired by Wheat Berry Salad with Arugula and Apricots by Whole Foods. 

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