Date and Walnut Wheat Berry Salad with Orange Vinaigrette

I have a girl crush on Heidi Swanson.

Her blog, 101 Cookbooks, was one of the first I started following and both of her books, Super Natural Cooking & Super Natural Everyday, are favorites of mine.

Gorgeous photographs and delicious healthy recipes with a focus on whole grains and vegetables are synonymous with this brilliant cookbook author and blogger.

I recently made Heidi’s Wheat Berry Salad from her first cookbook, and was reminded of how much I adore the chewy grain morsels.

Heidi calls for pine nuts, spinach, and feta in her recipe but I subbed in sliced almonds and goat cheese when I made her salad. I loved every bite and as soon as I finished the batch I starting brainstorming ingredient combinations for my own version of a wheat berry salad.

I opted for chopped Medjool dates, toasted walnuts, arugula, goat cheese, and an orange vinaigrette with Dijon mustard and maple syrup.

Oranges always appeal to me more in the winter than any other time of year; good thing, as we are now in the prime season for citrus. The fresh sweet flavor and vibrant color brighten even the dreariest of winter days.

The flavors in this salad ended up working beautifully together!

The sweetness of the plump dates is tempered by the slightly bitter arugula and tangy goat cheese; the chewiness of the wheat berries is complimented by the crunchy toasted walnuts.

If you have yet to cook with – or eat – wheat berries, let this recipe serve as an incentive to try them. I’ve been making a big batch on the weekends and keeping leftovers in the fridge. If you don’t plan to use the cooked wheat berries the next day, I suggest adding water to the container you’re storing them in to deter any moisture loss; you don’t want dried-out wheat berries.

You will feel instantaneously healthier after eating a serving of this nutrient-packed grain salad, and – if you’re anything like me – you’ll begin to look forward to the next bowlful as soon as you finish the last bite.

Date and Walnut Wheat Berry Salad with Orange Vinaigrette

by Lauren Zembron

Ingredients (4 servings)

• 1 cup uncooked wheat berries, rinsed
• Kosher salt
• freshly ground black pepper
• zest and juice from 1 orange
• 1 tsp coarse ground Dijon mustard
• 1 tsp pure maple syrup
• 2 Tbsp extra virgin olive oil
• 1/2 cup chopped pitted soft Medjool dates, about 6 dates
• 1/2 cup walnut halves, toasted and chopped
• 2 big handfuls arugula leaves
• 1/4 cup crumbled soft goat cheese

Instructions

1. Cooking Wheat Berries

• Rinse the wheat berries under cold water.
• In a large saucepan, combine the wheat berries with 3 cups of water.
• Bring to a boil, then reduce the heat to a simmer and cover.
• Cook for 45-50 minutes, or until the wheat berries are tender but still chewy.
• Drain any excess water and let them cool.

2. Preparing the Orange Vinaigrette

• In a small bowl, whisk together the fresh orange juice, olive oil, honey, Dijon mustard, salt, and pepper.
• Taste and adjust the seasonings if needed.

3. Assembling the Salad

• In a large salad bowl, combine the cooked and cooled wheat berries, chopped dates, chopped walnuts, and fresh parsley.
• If you’re using feta cheese, sprinkle it on top.

4. Drizzling with Vinaigrette

• Drizzle the prepared orange vinaigrette over the salad.
• Gently toss everything together until the salad is well coated with the dressing.

5. Serving

• Serve your Date and Walnut Wheat Berry Salad immediately as a refreshing and nutritious meal.
• You can also refrigerate it for a few hours if you prefer it chilled.

This Date and Walnut Wheat Berry Salad with Orange Vinaigrette is a harmonious blend of flavors and textures. The chewy wheat berries, sweet dates, crunchy walnuts, and zesty orange vinaigrette create a satisfying and wholesome dish. Whether you serve it as a side salad or as a light meal on its own, it’s bound to impress your taste buds and keep you coming back for more. Enjoy the health benefits and deliciousness of this salad in every bite!

Nutrition Facts

Calories:400 calories per serving

Total Fat:15 grams

Saturated Fat:2 grams

Trans Fat: 0 grams

Cholesterol: 0 milligrams

Sodium:300 milligrams

Total Carbohydrates:70 grams

Dietary Fiber:12 grams

Sugars:25 grams

Protein:10 grams

Vitamin D: 0% DV (Daily Value)

Calcium: 4% DV

Iron: 15% DV

Potassium: 8% DV

Please note that these values are approximate and can vary based on factors such as the specific brands of ingredients used and portion sizes. Additionally, the optional feta cheese is not included in this breakdown, so you may need to adjust the values accordingly if you decide to include it in your salad.