Name: Asian Wheat Berry Salad
Prep time: 15 min
Cook time: 60 min
Total time: 75 min
Ingredients: 1 cup raw soft wheat berries ((can substitute with quinoa, spelt, millet, or sorghum)); 3/4 cup julienned carrots; 3/4 cup shredded red cabbage; 3/4 cup finely chopped celery; 1/2 cup sliced green onions; 1/3 cup chopped water chestnuts; 3 tablespoons extra virgin olive oil; 2 tablespoons toasted sesame oil; 2 tablespoons hoisin sauce ((try homemade for the best flavor)); 2 tablespoons soy sauce; 2 tablespoons rice vinegar; 2 teaspoons honey; 1/2 teaspoon salt; 1/2 teaspoon freshly ground black pepper

If you’re on the hunt for a vibrant and nutritious dish that’s both filling and fresh, look no further than this Asian Wheat Berry Salad. Bursting with flavor and texture, this salad is a wonderful blend of crisp vegetables, chewy wheat berries, and a delectable vinaigrette that brings it all together. Perfect for meal prep, a light lunch, or as a colorful side at your next gathering, this salad is sure to become a staple in your kitchen.

Why You’ll Keep Making It

The Asian Wheat Berry Salad is not just a feast for the eyes; it’s a wholesome dish that packs a punch in both flavor and nutrition. The chewy texture of the wheat berries paired with the crunch of fresh vegetables creates a satisfying mouthfeel, while the homemade vinaigrette ties everything together with its rich umami notes. Plus, it’s incredibly versatile—you can substitute the wheat berries with your favorite grains like quinoa or millet, making it adaptable to your tastes and dietary needs. It’s a salad that keeps on giving, whether enjoyed as is or dressed up with your favorite proteins.

What You’ll Need

1 cup raw soft wheat berries (can substitute with quinoa, spelt, millet, or sorghum)
3/4 cup julienned carrots
3/4 cup shredded red cabbage
3/4 cup finely chopped celery
1/2 cup sliced green onions
1/3 cup chopped water chestnuts

For the vinaigrette:

3 tablespoons extra virgin olive oil
2 tablespoons toasted sesame oil
2 tablespoons hoisin sauce (try homemade for the best flavor)
2 tablespoons soy sauce
2 tablespoons rice vinegar
2 teaspoons honey
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper

Kitchen Gear Checklist

Large pot – For cooking the wheat berries or chosen grain.
Cutting board and knife – For chopping and prepping vegetables.
Mixing bowl – To combine the salad ingredients.
Whisk – For emulsifying the vinaigrette.
Measuring cups and spoons – To ensure accurate ingredient amounts.

Directions: Asian Wheat Berry Salad

Step 1: Cook the Wheat Berries

Start by rinsing the wheat berries under cold water. In a large pot, combine 1 cup of wheat berries with 3 cups of water and a pinch of salt. Bring to a boil, then reduce the heat to low, cover, and simmer for about 45-60 minutes, or until the grains are tender but still chewy. Drain any excess water and let cool.

Step 2: Prepare the Vegetables

While the wheat berries are cooking, julienne the carrots, shred the red cabbage, finely chop the celery, slice the green onions, and chop the water chestnuts. Aim for uniform sizes to ensure a balanced bite in every forkful.

Step 3: Make the Vinaigrette

In a small mixing bowl, whisk together the extra virgin olive oil, toasted sesame oil, hoisin sauce, soy sauce, rice vinegar, honey, salt, and freshly ground black pepper until well combined. Adjust the seasoning to taste.

Step 4: Assemble the Salad

In a large mixing bowl, combine the cooked wheat berries with the prepared vegetables. Pour the vinaigrette over the salad and toss gently until everything is evenly coated.

Step 5: Chill and Serve

For the best flavor, let the salad chill in the refrigerator for at least 30 minutes before serving. This allows the flavors to meld beautifully. Serve chilled or at room temperature, and enjoy!

Holiday & Seasonal Touches

Spring: Add fresh herbs like mint or cilantro for a lively touch.
Summer: Toss in diced mango or pineapple for a tropical twist.
Autumn: Incorporate roasted butternut squash or diced apples for a seasonal flair.
Winter: Add toasted nuts like almonds or walnuts for extra crunch and warmth.

Recipe Notes & Chef’s Commentary

Feel free to mix and match the vegetables based on what’s in season or what you have on hand. Bell peppers, snap peas, or even edamame would all work wonderfully.
For a protein boost, consider adding grilled chicken, tofu, or chickpeas to make this salad a complete meal.
If you prefer a spicier kick, add a dash of sriracha or chili flakes to the vinaigrette.
This salad is perfect for meal prep—store it in airtight containers for up to 4 days in the fridge.

Freezer-Friendly Notes

This Asian Wheat Berry Salad is best enjoyed fresh, but you can freeze the cooked wheat berries separately. Just make sure to cool them completely before transferring to a freezer-safe bag or container. When ready to enjoy, thaw in the refrigerator overnight and toss with fresh vegetables and dressing.

Reader Questions

Can I use a different grain instead of wheat berries?

Absolutely! Quinoa, spelt, millet, or sorghum are all excellent substitutes. Just adjust the cooking time according to the grain you choose.

How long does this salad keep in the fridge?

The salad can be stored in the refrigerator for up to 4 days. However, the vegetables may lose some crispness over time, so it’s best enjoyed fresh.

Is it possible to make this salad vegan?

This recipe is already vegan-friendly as it does not contain any animal products. Just ensure that the hoisin sauce you use is vegan, as some brands may include non-vegan ingredients.

Can I make the vinaigrette ahead of time?

Definitely! You can prepare the vinaigrette in advance and store it in an airtight container in the refrigerator for up to a week. Just give it a good shake before using.

Let’s Eat

Now that you have all the tools, tips, and tricks to create this delicious Asian Wheat Berry Salad, it’s time to whip it up in your kitchen! Whether you’re serving it as a side dish or enjoying it as a hearty main course, this salad promises to deliver flavor and satisfaction in every bite. Enjoy the vibrant colors and the crunch of fresh veggies, and relish the delightful taste of homemade vinaigrette. Your taste buds will thank you!