This refreshing Mango, Wheat Berry, and Arugula Salad with Creamy Cilantro Lime Dressing makes the ultimate plant-powered lunch!
Never have I ever...cooked wheat berries. Heard of them? Yes. Cooked them? Hellz no.
THEY'RE SCARY. There, I said it.
I'm not afraid of snakes or spiders or fires or the best vegan broccoli salad. But wheat berries? Oh yes.
What Are Wheat Berries?
Wheat berries are a robust and chewy whole grain---quite dreamy, texturally speaking. Since these raw kernels of wheat are so unprocessed (think whole wheat flour before it's ground), they're super nutrient dense. One fourth cup serving packs six grams of both protein and fiber plus 8% of the daily value of iron.
They're a breeze to cook, too. If wheat berries intimidate you, feel free to sub quinoa, farro, brown rice, or whatever grain floats your boat in this salad. You cold also throw in a can of black beans instead of grains if you're feeling lazy. Work smarter, not harder!
Side note: I originally posted this recipe in April of 2015---nearly four years ago---but it's still one of my favorite salads to date because the dressing is so dang flavorful.
In all reality, wheat berries are harmless and equally delish. I know that reconfiguring a pantry with new goodies like wheat berries can be overwhelming at first. Nutritional yeast and flax and oat flour are kind of a drag, right? Wrong!
The good news is that once you're all stocked up, you can pretty much make any recipe posted on the internet, ever. So I challenge you to explore the bulk bins and play with a new grain. You can pretty much always cook them in a two to one ratio of liquid to grain, but when all else fails, Google it. I'll still love you.
Whole Foods is like the holy grail of bulk bins. I just stand there staring wide-eyed for fifteen minutes at the bajillion different kinds of grains, beans, nuts and seeds. I'm a kid in a candy store.
How To Cut a Mango
Did you know mangoes are the most popular fruit in the world?! Me neither. When I saw them on sale at the store, the wheels started turning like cah-razy. Mangos in oatmeal? Meh, too mushy. Mangoes in salad? Sounds insanely refreshing. Let's do dis!
Now if you don't know how to cut a mango without looking like an absolute fool, join the club. I watched this video and now I'm a self-proclaimed mango dicing expert. Peel, slice, dice...now you can do it all, you mango pro, you. This video, along with this salad, will surely change your #lunchlife.
How to Store Leftover Salad
Arugula holds up nicely when stored with the dressing in the fridge, so you don't have to keep it all separate unless you prefer it that way. I would, however, dice the avocado at the time of serving so it doesn't get brown. Store leftovers in these glass containers so you can grab lunch when you're running out the door.
I made a last minute decision to add hemp seeds to this dressing for creaminess and it was the most epic choice I've made in weeks. Months. Years. I mean I could practically feel the inflammation leaving my body thanks all those scrumptious omega-3's.
This salad will make you want to eat more salad. And we all could use a little more salad in our lives.
Did you try this this mango arugula salad recipe and love it? Let me know by leaving a star rating and/or comment!
CRAVING MORE FRESH GOODNESS? DON’T MISS MY OTHER GO-TO SALAD RECIPES:
- Vegan Broccoli Salad
- Israeli Power Salad with Za'atar Roasted Sweet Potatoes
- Crunchy Thai Salad with Creamy "Peanut" Dressing
- Loaded Lentil Salad
- White Bean, Basil, and Arugula Mason Jar Salads
This spring salad has the perfect balance of chewy wheat berries, spicy arugula, sweet mango, and creamy cilantro lime dressing.
For the wheat berries:
- ¾ cup soft wheat berries
- 2 cups water
For the dressing:
- ½ cup cilantro, stems removed
- 3 tbsp extra virgin olive oil
- 3 tbsp fresh lime juice (from one medium lime)
- 2 tbsp water
- 1 tbsp pure maple syrup
- 2 tbsp hemp seeds
- ½ tsp salt
- freshly ground black pepper
For the salad:
- 5oz baby arugula
- 2 mangoes, diced
- ¾ cup chopped green onions
- 1 avocado, diced
- Hemp seeds, for garnish
- Place wheatberries and water in a medium saucepan. Bring to a boil. Reduce heat to low and simmer, covered, for thirty minutes (or until wheat berries are chewy and tender). Drain excess water.
- Place all dressing ingredients in a blender and blend until completely smooth.
- Place arugula, cooked wheat berries, mango, green onion, and avocado in a large bowl. Pour dressing over top and toss well to combine. Garnish with hemp seeds.