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
Mango, Wheat Berry, and Arugula Salad with Creamy Cilantro Lime Dressing
- Prep Time: 15 mins
- Cook Time: 30 mins
- Total Time: 45 mins
- Yield: 3-4 servings 1x
Description
This spring salad has the perfect balance of chewy wheat berries, spicy arugula, sweet mango, and creamy cilantro lime dressing.
Ingredients
For the wheat berries:
- 3/4 cup soft wheat berries
- 2 cups water
For the dressing:
- 1/2 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
- 1/2 tsp salt
- freshly ground black pepper
For the salad:
- 5oz baby arugula
- 2 mangoes, diced
- 3/4 cup chopped green onions
- 1 avocado, diced
- Hemp seeds, for garnish
Instructions
- 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.
Omg made this salad last night, wow so delicious I can’t wait to make it a thousand more times this summer. It is fresh and, filling. The dressing is complete awesomeness. Very easy to make. Thanks for the recipe!!!!
★★★★★
Awww you made my night! Thanks so much, Martha.
Made this salad for lunch for the week and it’s SO GOOD! It’s basically causing me to day dream about lunch starting at like 8am… casual
Hahah I daydream about lunch the second I finish breakfast! I’m so glad you liked it 🙂
This salad looks incredible! I’ve never tried wheat berries before and definitely am inspired to get my hands on some now too.
★★★★★
Better late than never! Go for it 🙂
wait, this salad sounds so random but i made it last night and just had it for lunch today, and WHOA! i seriously love. what an amazing combo of flavors and textures! i maimed the first mango before watching the video and improving on the second attempt. i had recently bought wheat berries from the WF bulk bin but hadnt cooked them yet, and let me just say – im impressed! they are DELICIOUS. really chewy and lovely. mmmmm how did you think of adding all this shiz together and getting a flavor-packed, good-for-you and fun to eat ensalada? you are a genius. and i love that i can always trust your recipes. this is a major WIN and everyone needs to make this. pretttttty excited i have 2 more servings in the fridge for the next couple of days. wahoooooo i feel so healthy and superior. lol.
Girl, you’re tellin’ me! I finished it way too soon and now I NEED another batch. Isn’t the creaminess it the dressing something else? SO glad you appreciate the nice chewiness of the wheat berries. They’re so easy to cook, too! GO YOU!!!
This salad is everything! Seriously delish! My husband already requested it again this week. Thanks for making me seem like a better cook!
Hahaha I love that last line! Makes me smile SO big 🙂 Your rock!
I made this salad for dinner tonight! It was so yummy and just screams SPRING!! I love the combination of all of the ingredients… it is perfect!! I didn’t have hemp seeds so I omitted them, but I did add dried cranberries. Thanks!!
★★★★★
Awww yay!! I’m thrilled that you tried it, Christen! Now I need to go make it again 🙂
Ohh this looks tasty. I need to try wheat berries! True life, I try to suck on the mango seed to get the last bit of fruit off of it haha. It usually just ends up all over my face.
PS – great blog on the podcast! Love that you pointed out that it definitely takes some time to have some positive feedback on your blog. Makes the smaller ones just starting (like me) know that it will be worth it. Come open Alchemy in Austin, TX…I’ll work for you 🙂
Thanks lady!!! Come visit 😉
OMG I alwayssssss do that exact same thing! Too funny.
I love everything about this salad! And here’s a true story–I don’t really like mangoes by themselves. BUT I’ve had them in a salad and LOVE them with a bunch of greens. Oh, and I’ve never cooked wheat berries either. You’ve inspired me!
Ahhh that dressing looks so creamy and amazing! I love mangos, especially in a salad! Haven’t tried it mixed with arugula before, but i bet its delicious!
You will die for this salad if you’re a mango fan! It’s everything.
I have never had a fresh mango before. EVER! I eat the frozen kind, but fresh is so intimidating. This salad looks YUM though so I might need to change that.
What?! Shannon, my dear, you need to get your hiney to the grocery store and make this immediately!
I am so crazy in love with this salad I can barely help myself. Wheat berries are one of my favorite grains. The chewy texture is amazing! Then mangoes, ugh. And hemp seeds in the dressing?! There are no words. I WANT!
OMG Sarah you have to make it. You’d DIE.
I’m totally turning into a bin junkie, especially at Central Market in Houston! I’m going to pick up some brown rice and wheat berries next time I go. The prices are just too good to pass up and it’s always a great way to experiment and see if you actually like it. Wheat berries do ROCK!
Bin junkies UNITE!!!
Haha I’ve only cooked wheat berries once before but it’s been awhile. This looks delicious!
I think it’s time to take a visit to the bulk bins 🙂
I only recently started cooking with wheat berry and fell in love with it! I love the fact that you combined it with mango. I can’t wait to try your recipe but first I have to watch the video to become a mango dicing expert!!!!
It’s a match made in heaven, I promise!
I’ve never made wheat berries either… this sounds delicious though and the pics are gorgeous! (PS you are missing cilantro from the ingredients for the dressing- I’m guessing that’s a typo?)
Eeeeek! Fixed 🙂 It wouldn’t be very cilantro-ey without cilantro, huh? Thanks girl!
Thanks love! Fixed it 🙂