Asian Wheat Berry Salad

A wide variety of healthy grains are now more readily available. This recipe uses a high protein grain called wheat berries coupled with nutrient-packed veggies and a super simple and flavorful dressing. Add the dressing to taste and decrease the calories of this recipe by only using as much as needed.



  •  1 cup uncooked soft wheat berries (can substitute any grain of choice)
  •  ¾ cup julienned carrots
  •  ¾ cup shredded red cabbage
  • ¾ cup bias-sliced green onions
  • 1/3 cup chopped water chestnuts


  • 3 T extra virgin olive oil
  • 2 T sesame oil
  • 2 T hoisin sauce
  • 2 T low sodium soy sauce
  • 2 T rice wine vinegar
  • 2 tsp honey
  • Pepper to taste

Bring 4 cups of salted water to boil, add wheat berries, reduce to simmer 45-60 minutes, until tender, drain, layout on sheet pan and refrigerate to cool.In a small bowl combine vinaigrette ingredients, taste and adjust seasonings.

In a large bowl, combine salad ingredients. Pour dressing over salad ingredients and mix thoroughly. Chill salad at least 30 minutes and serve. Serves 6.

Nutrition info: 269 calories, 30 gms carbohydrate, 12 gms fat, 5 gms fiber, 5 gms protein, 303 mg sodium

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