Thanks for joining Sarah and me for Meatless Monday today! I am sticking with my theme of staying away from hot and heavy meals. It’s just too hot around here! I do love it when I can whip up a healthy, satisfying grain salad and then eat it for a few days. So, I’ve got another great salad recipe for you today! This Wheat Berry, Arugula and White Bean salad is easy to make and filled with lots of plant based protein to keep you full and fueled.
In case you are not familiar with wheat berries they are “whole unprocessed wheat kernels”. Wheat berries have a crunchy, heartier texture similar to a barley or freekeh. “A normal serving of wheat berries is 1/4 cup dry which, when cooked, yields 1/2-cup serving. A 50 gram serving of hard red wheat berries, or about 1/4 cup uncooked, provides 163.5 calories, 1 gram of fat, 6.5 gram of protein, 35.5 gram of carbohydrates, 6 gram of dietary fiber and 1 milligram of sodium. Wheat berries are rich in vitamins B1 and B3; and the minerals magnesium, phosphorus, copper, manganese and selenium.” (Source)
I find wheat berries easy to prepare and very versatile. You can easily use them in cold or hot salads or even stews in place of another grain. The nutty, heartier texture quite satisfying for a meal or a side dish.
Wheat Berry, Arugula & White Bean Salad
I kept this Wheat Berry, Arugula & White Bean Salad pretty simple by adding some Italian seasonings, olive oil and apple cider vinegar. You probably have most ingredients on hand except for the actual wheat berries that can usually be found in a regular grocery store. I was able to whip it all up in about 45 min and then enjoyed it for a few days for lunch. That’s the best kind of meal for me!
Wheat Berry, Arugula & White Bean Salad
Ingredients
- 1 C dried Wheat Berries
- 1 15 oz can of white (Cannelli or Navy) beans rinsed & drained
- 1 large carrot -diced
- large cucumber peeled & diced
- 2 C Arugula
- 1 pint of grape tomatoes halved
- 1 Red pepper-diced
- handful fresh basil chopped
- Juice of 1 lemon
- 1/3 C good quality Extra Virgin Olive Oil
- sprinkle of oregano
- Salt & pepper to taste
- 1/4 C Apple Cider Vinegar
Instructions
- Prepare wheat berries according to package directions
- Rinse with cold water, drain & cool
- In large bowl combine wheat berries with remaining ingredients
- Chill at least 30 min and enjoy
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What a perfect summer salad- looks delicious!
Thanks so much and thanks for joining us
such a pretty salad! perfect for the summer! thanks for sharing!
Thanks so much! Too hot to cook isn’t it?
I’ve had wheatberries when I was out, but I’ve never made them at home. I think it’s a great idea to try them in a summer bean salad!
They are so east to make! Hope you give it a try
LOOOOOVE wheat berries!! I need to cook with them more! So chewy!!!
They are a nice change of pace for sure
This salad looks so great for summer and BBQs! Love that you used wheat berries!
They are a fun change of pace and so healthy
Yum– this sounds fabulous and so yummy for hot summer days!
Perfect for hot days indeed!
I really like wheat berries too! They are one of my favorite grains because they are chewy and hearty. This salad is such a great way to turn a salad into a well rounded vegan meal!
I really like the texture of them as well.
I have never had wheat berries. But this dish looks very tasty.
Thanks! They have an interesting crunchy texture that I love check them out
I just love arugula and this is a great idea! Pinned for later.
Thanks so much arugula is one of my favorite summer foods too and I liked how it paired together here.
Wheat- and speltberries are some of my favourite grains and ones I always have on hand. Your salad looks and sounds really delicous!
Thanks so much and thanks for stopping by today!
This looks delicious! We’re planning on something similar for dinner tonight but with barley instead of the wheat berries. I’ve never tried wheat berries before so I’ll have to remember that for next time.
They have a different more nutty texture check them out!
Looks delicious! I don’t think I’ve ever had wheat berries. Happy Meatless Monday my friend, hope you have a great week!
Oh really?! You have to try them they are nutty and kind of “meatier”
I’d never heard of wheat berries, but they look really good! Yes, it’s definitely too hot lately to do a lot of cooking in the kitchen!
They have a great nutty & chewy texture worth a try
I love your recipes! This looks especially yummy. 🙂
Thanks so much Margo!
I don’t believe I’ve ever had wheat berries! What section of the grocery store do you typically find them?
I usually find them near the barley or in the organic section. If you can not find them check on amazon they have everything
This looks very tasty. I don’t think I’ve ever had a wheat berry!
They have a great texture and a nutty flavor
I’ve never had wheat-berries before… But they look like they would have a funnnnn mouth texture to them!
They have a great nutty taste I think you would love them
I don’t know if I can have wheat berries, but this sure looks good!
Oh hope you can!
Awesome idea for a Summer Meatless Monday meal. It looks so colorful and pretty too!
Thanks so much!
I eat so many salads during the summer that I get sick and tired of them by fall. This looks great and I absolutely will add it to my regular rotation 🙂
OH wonderful! Let me know if you like it
Sounds delicious as usual Deborah!
Thanks Ivanna!
Wow! This looks AMAZING! So fresh and easy to make.
Thanks so much!
I feel like I’m eating arugula wrong!!! It’s always bitter for me 🙁
I might go with chickpeas rather than white beans (just personal preference) but this sounds delicious!
That would work as well!
This sounds interesting! I love salads i can eat for days. I don’t think I have ever seen wheat berries before! I might put it on my hubby’s shopping list and send him out on the scavenger hunt! 🙂 It does sound yummy!
Oh great! Let me know if you find them
I love wheat berry! It has been far too long since I’ve had it. This recipe gives me a reason to make it again, so thank you! 🙂
Thank you enjoy!
i love the chewy/hearty texture of wheatberry!!! this sounds like meal-worthy salad which i have been trying to do a lot of.
Oh great hope you enjoy!
This looks fabulous, like everything you make!
I’ve been into salads and cooler foods lately, it’s just that time of year!
OH thanks you are so sweet!
This looks amaaaazing! <3 I love adding grains and beans to salads!
Me too! Thanks
What a delicious salad! I’d love to eat that for lunch or for a Meatless Monday dinner!
Thanks so much hope you try it out
I LOVE wheat berries! I haven’t had them in ages, but this looks so good that I’m going to have to track them down.
Well thanks hope you enjoy!
Awesome recipe! I love arugula. I may sub the wheat berry for quinoa for a gluten free version. Perfect lunch for summer!
That should work as well! Hope you enjoy
This looks amazing. I have never tried wheat berries – but I will now! xx
Thanks they are really different and have lots of taste
PS I tried to comment on your yummy looking pinata cake and it told me I was spam 🙁
How bizarre! Thanks for the thought. I love comments. x
This looks really yummy. I can’t get past the taste of arugula for some reason , though my husband loves it!.
You could sub with spinach if you’d like!
Cool! Do you have any suggestions on what to substitute for the wheat berries if you wanted to make a gluten free version of this salad?
Maybe you could try quinoa or brown rice?
I’ve never had wheat berries, but your salad looks delicious 🙂
Thanks so much!
I love salads with interesting grains like that – and I love arugula!
Thanks! They have a great texture and really give a wonderful taste.
So, as a foodie, it pains me to say this, but I dislike arugula. It’s overly bitter (which is weird, as I love bitter IPA beers!) and just puts me off in large quantities. HOWEVER, I’d totally make this with fresh spinach instead!!
Not weird at all! Spinach will certainly work as well. 🙂
Hmmmm, another comfort zone violation n the works 😉 I don’t know if I’ve ever had wheat berries (???). They sound interesting!
LOl you always make me laugh! They are great with a nice nutty hearty texture. Check them out!
I love wheat berries… I can’t believe it’s literally been 2 years since I’ve made them. This salad look perfect – I bet the beans are a great texture too!
I forget about them as well but they are really tasty!
Looks delicious! I too am doing anything and everything to do avoid lengthy periods of hot cooking in the kitchen. Its just way too hot outside!
I hear you!!
I have never tried using wheat berries – looks pretty and yummy though.
They are a great change of pace try them!
Where would I look for Wheat Berries? Is it something I’d have to special order? I have honestly never heard of them before – but this looks like something I need to try!
Most grocery stores carry them but definitely Whole Foods or Trader Joes or you can always amazon them. Hope you enjoy!
I would have to substitute the wheat berries but this recipe looks delicious.
Thanks so much it’s one of my summer favorites
Such a beautiful salad! I love that is easy to whip up for dinner, or to take to a party 🙂 I love arugula!
Me too and I think it’s a great addition to this salad hope you enjoy it
I love this! Thank you for sharing and I can’t wait to try. I am new to the wheat berry addition but have been looking for a recipe to add them to. Since it is officially 10,000 degrees cold soups and salads are the only thing I can stomach right now. This will be in my rotation next week for sure!
Oh great I really hope you enjoy it. This is one of my current favorite salads for sure
This looks delicious! A great salad to have for grab and go lunches throughout the week. Plus I have tomatoes out the wazzoo at the moment from the CSA so this is a keeper.
Thanks so much! The tomatoes are so good this year. Hope you enjoy it
Wheat Berries will be next on my list! This salad looks amazing and I can hardly wait to try it.
thanks so much hope you enjoy!
I’ve never had wheat berries, but this looks like a great recipe to try them with!
Hope you like them I find them a nice change of pace