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. But wheat berries? Oh yes.
In all reality, they’re actually pretty harmless and pretty damn delicious. I know that reconfiguring a pantry with healthy goodies like wheat berries can be overwhelming at first. Buying nutritional yeast and flax and oat flour is kind of a drag, no? Maybe…but remember that nothing good ever comes easy!
The good news is that once you’re all stocked up, you can pretty much make any healthy recipe posted on the internet, ever.
Wheat berries are robust and chewy and 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. Hello, healthy! They’re a breeze to cook, too. If wheat berries intimidate you, feel free to sub in quinoa, farro, brown rice, or whatever grain floats your boat instead. You cold also throw in a can of black beans instead of grains if you’re feeling lazy. Work smarter, not harder.
I’ll still love you.
When I saw mangoes were on sale at Whole Foods, the wheels started turning like cah-razy. Mangos in oatmeal? Too muggy out. Mangoes in salad? Um, yes. And 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. This video, along with this salad, will surely change your life.
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. Whole Foods Upper Arlington 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 like a kid in a candy store.
I made a last minute decision to add hemp seeds to this dressing for creaminess and it was the most epic decision I’ve made in weeks. Months. Years. Kidding.
Kind of.
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.
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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.
In other news, I was recently interviewed for a podcast on turning blogging into a business. Click here to have a listen!
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 🙂
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!
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’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!!!
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 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!
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 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!
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 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 🙂
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!
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 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 🙂
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 🙂