• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Hummusapien logo
  • RECIPES
    • RECIPE INDEX
    • DIET >
      • Vegan
      • Gluten Free
      • Vegetarian
      • Dairy Free
      • Nut Free
      • Grain Free
    • METHOD >
      • 30 Minute
      • One Pot
      • No Bake
      • Baking
      • Instant Pot
    • BREAKFAST
    • SNACKS
    • MAINS
    • SOUPS
    • SALADS
    • DESSERT
    • SIDE DISHES
    • DRINKS
    • BABY AND TODDLER
    • SEASON >
      • Winter
      • Spring
      • Summer
      • Fall
    • HOLIDAY >
      • Thanksgiving
      • Christmas
      • Mother's Day Brunch
      • Fourth of July
    • ROUND UPS
  • DINNER
  • DESSERT
  • LIFESTYLE
    • MOTHERHOOD
    • SHOP
    • HOME DECOR
    • MUST READS
    • TRAVEL
  • SUBSCRIBE
  • Nav Social Menu

    • Email
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
menu icon
go to homepage
search icon
Homepage link
  • HOME
  • RECIPE INDEX
  • DIET TYPE
  • DINNER
  • DESSERT
  • SUBSCRIBE
    • Email
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
  • Γ—

    Hummusapien Β» Recipes Β» Salads Β» Mango, Wheat Berry, and Arugula Salad with Creamy Cilantro Lime Dressing

    ★★★★★ from 4 reviews

    Mango, Wheat Berry, and Arugula Salad with Creamy Cilantro Lime Dressing

    Published Apr 9, 2015 Β· Modified Nov 8, 2021 Β· by Alexis Joseph Β· 60 Comments

    Jump to Recipe

    Never have I ever...cooked wheat berries.

    Mango, Wheat Berry, and Arugula Salad with Creamy Cilantro Lime Dressing

    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.

    Mango, Wheat Berry, and Arugula Salad with Creamy Cilantro Lime Dressing

    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.

    Mango, Wheat Berry, and Arugula Salad with Creamy Cilantro Lime Dressing

    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.

    Mango, Wheat Berry, and Arugula Salad with Creamy Cilantro Lime Dressing

    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.

    Mango, Wheat Berry, and Arugula Salad with Creamy Cilantro Lime Dressing

    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.

    Mango, Wheat Berry, and Arugula Salad with Creamy Cilantro Lime Dressing

    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.

    Print
    clockclock iconcutlerycutlery iconflagflag iconfolderfolder iconinstagraminstagram iconpinterestpinterest iconfacebookfacebook iconprintprint iconsquaressquares iconheartheart iconheart solidheart solid icon

    Mango, Wheat Berry, and Arugula Salad with Creamy Cilantro Lime Dressing

    ★★★★★ 5 from 4 reviews
    • Author: Alexis Joseph, MS, RD, LD
    • Prep Time: 15 mins
    • Cook Time: 30 mins
    • Total Time: 45 mins
    • Yield: 3-4 servings 1x
    Print Recipe
    Pin Recipe

    Description

    This spring salad has the perfect balance of chewy wheat berries, spicy arugula, sweet mango, and creamy cilantro lime dressing.


    Ingredients

    Units Scale

    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

    Instructions

    1. 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.
    2. Place all dressing ingredients in a blender and blend until completely smooth.
    3. 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.

    Did you make this recipe?

    Tag @hummusapien on Instagram. I love sharing what you make!

    In other news, I was recently interviewed for a podcast on turning blogging into a business. Click here to have a listen!

    About Alexis Joseph

    Oh HEY there! I'm Alexis Joseph, food writer, blogger, Registered Dietitian Nutritionist (RDN), new mama, and co-founder of local restaurant group, Alchemy. I use my passion for cooking and wellness as fuel to help others ignite a more freeing and happy relationship with food. Learn more about Alexis!

    5 Secrets to Delish, Healthy Lunches

    Reader Interactions

      Leave a comment & rating! Cancel reply

      Your email address will not be published. Required fields are marked *

      Recipe rating ★☆ ★☆ ★☆ ★☆ ★☆

    1. Ariana says

      May 20, 2015 at 3:56 pm

      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

      Reply
      • Alexis says

        May 28, 2015 at 7:08 am

        Hahah I daydream about lunch the second I finish breakfast! I'm so glad you liked it πŸ™‚

        Reply
    2. Ariana says

      May 20, 2015 at 3:56 pm

      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

      Reply
      • Alexis says

        May 28, 2015 at 7:08 am

        Hahah I daydream about lunch the second I finish breakfast! I'm so glad you liked it πŸ™‚

        Reply
    3. Thalia @ butter and brioche says

      April 14, 2015 at 5:05 pm

      This salad looks incredible! I've never tried wheat berries before and definitely am inspired to get my hands on some now too.

      ★★★★★

      Reply
      • Alexis says

        April 16, 2015 at 9:27 am

        Better late than never! Go for it πŸ™‚

        Reply
    4. Thalia @ butter and brioche says

      April 14, 2015 at 5:05 pm

      This salad looks incredible! I've never tried wheat berries before and definitely am inspired to get my hands on some now too.

      ★★★★★

      Reply
      • Alexis says

        April 16, 2015 at 9:27 am

        Better late than never! Go for it πŸ™‚

        Reply
    5. April says

      April 14, 2015 at 1:11 pm

      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.

      Reply
      • Alexis says

        April 16, 2015 at 9:28 am

        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!!!

        Reply
    6. April says

      April 14, 2015 at 1:11 pm

      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.

      Reply
      • Alexis says

        April 16, 2015 at 9:28 am

        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!!!

        Reply
    7. Paige says

      April 13, 2015 at 11:00 pm

      This salad is everything! Seriously delish! My husband already requested it again this week. Thanks for making me seem like a better cook!

      Reply
      • Alexis says

        April 16, 2015 at 9:31 am

        Hahaha I love that last line! Makes me smile SO big πŸ™‚ Your rock!

        Reply
    8. Paige says

      April 13, 2015 at 11:00 pm

      This salad is everything! Seriously delish! My husband already requested it again this week. Thanks for making me seem like a better cook!

      Reply
      • Alexis says

        April 16, 2015 at 9:31 am

        Hahaha I love that last line! Makes me smile SO big πŸ™‚ Your rock!

        Reply
    9. Christen Nolfi says

      April 13, 2015 at 7:02 pm

      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!!

      ★★★★★

      Reply
      • Alexis says

        April 16, 2015 at 9:32 am

        Awww yay!! I'm thrilled that you tried it, Christen! Now I need to go make it again πŸ™‚

        Reply
    10. Christen Nolfi says

      April 13, 2015 at 7:02 pm

      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!!

      ★★★★★

      Reply
      • Alexis says

        April 16, 2015 at 9:32 am

        Awww yay!! I'm thrilled that you tried it, Christen! Now I need to go make it again πŸ™‚

        Reply
    11. Kelly @ Eat the Gains says

      April 10, 2015 at 2:08 pm

      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.

      Reply
      • Kelly @ Eat the Gains says

        April 10, 2015 at 2:42 pm

        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 πŸ™‚

        Reply
        • Alexis says

          April 16, 2015 at 9:56 am

          Thanks lady!!! Come visit πŸ˜‰

          Reply
      • Alexis says

        April 16, 2015 at 9:56 am

        OMG I alwayssssss do that exact same thing! Too funny.

        Reply
    12. Kelly @ Eat the Gains says

      April 10, 2015 at 2:08 pm

      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.

      Reply
      • Kelly @ Eat the Gains says

        April 10, 2015 at 2:42 pm

        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 πŸ™‚

        Reply
        • Alexis says

          April 16, 2015 at 9:56 am

          Thanks lady!!! Come visit πŸ˜‰

          Reply
      • Alexis says

        April 16, 2015 at 9:56 am

        OMG I alwayssssss do that exact same thing! Too funny.

        Reply
    13. Maryea {happy healthy mama} says

      April 09, 2015 at 5:52 pm

      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!

      Reply
    14. Maryea {happy healthy mama} says

      April 09, 2015 at 5:52 pm

      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!

      Reply
    15. Beverley Cheng says

      April 09, 2015 at 1:20 pm

      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!

      Reply
      • Alexis says

        April 16, 2015 at 9:58 am

        You will die for this salad if you're a mango fan! It's everything.

        Reply
    16. Beverley Cheng says

      April 09, 2015 at 1:20 pm

      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!

      Reply
      • Alexis says

        April 16, 2015 at 9:58 am

        You will die for this salad if you're a mango fan! It's everything.

        Reply
    17. Shannon says

      April 09, 2015 at 1:08 pm

      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.

      Reply
      • Alexis says

        April 16, 2015 at 10:03 am

        What?! Shannon, my dear, you need to get your hiney to the grocery store and make this immediately!

        Reply
    18. Shannon says

      April 09, 2015 at 1:08 pm

      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.

      Reply
      • Alexis says

        April 16, 2015 at 10:03 am

        What?! Shannon, my dear, you need to get your hiney to the grocery store and make this immediately!

        Reply
    19. Sarah @ Making Thyme for Health says

      April 09, 2015 at 12:22 pm

      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!

      Reply
      • Alexis says

        April 16, 2015 at 9:59 am

        OMG Sarah you have to make it. You'd DIE.

        Reply
    20. Sarah @ Making Thyme for Health says

      April 09, 2015 at 12:22 pm

      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!

      Reply
      • Alexis says

        April 16, 2015 at 9:59 am

        OMG Sarah you have to make it. You'd DIE.

        Reply
    21. She Rocks Fitness says

      April 09, 2015 at 9:59 am

      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!

      Reply
      • Alexis says

        April 16, 2015 at 10:00 am

        Bin junkies UNITE!!!

        Reply
    22. She Rocks Fitness says

      April 09, 2015 at 9:59 am

      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!

      Reply
      • Alexis says

        April 16, 2015 at 10:00 am

        Bin junkies UNITE!!!

        Reply
    23. Erin @ The Spiffy Cookie says

      April 09, 2015 at 9:22 am

      Haha I've only cooked wheat berries once before but it's been awhile. This looks delicious!

      Reply
      • Alexis says

        April 16, 2015 at 10:00 am

        I think it's time to take a visit to the bulk bins πŸ™‚

        Reply
    24. Erin @ The Spiffy Cookie says

      April 09, 2015 at 9:22 am

      Haha I've only cooked wheat berries once before but it's been awhile. This looks delicious!

      Reply
      • Alexis says

        April 16, 2015 at 10:00 am

        I think it's time to take a visit to the bulk bins πŸ™‚

        Reply
    25. Sharon @ Savormania says

      April 09, 2015 at 9:05 am

      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!!!!

      Reply
      • Alexis says

        April 16, 2015 at 10:01 am

        It's a match made in heaven, I promise!

        Reply
    26. Sharon @ Savormania says

      April 09, 2015 at 9:05 am

      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!!!!

      Reply
      • Alexis says

        April 16, 2015 at 10:01 am

        It's a match made in heaven, I promise!

        Reply
    27. Dietitian Jess says

      April 09, 2015 at 7:29 am

      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?)

      Reply
      • Alexis says

        April 09, 2015 at 7:58 am

        Eeeeek! Fixed πŸ™‚ It wouldn't be very cilantro-ey without cilantro, huh? Thanks girl!

        Reply
      • Alexis says

        April 16, 2015 at 10:03 am

        Thanks love! Fixed it πŸ™‚

        Reply
    28. Dietitian Jess says

      April 09, 2015 at 7:29 am

      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?)

      Reply
      • Alexis says

        April 09, 2015 at 7:58 am

        Eeeeek! Fixed πŸ™‚ It wouldn't be very cilantro-ey without cilantro, huh? Thanks girl!

        Reply
      • Alexis says

        April 16, 2015 at 10:03 am

        Thanks love! Fixed it πŸ™‚

        Reply

    Primary Sidebar

    Well HELLO there, pal! I'm Alexis. Welcome to Hummusapien, a fantastical food blog brimming with nourishing (always delish!) recipes from a Registered Dietitian plus life tidbits to inspire you to live your most joyful, balanced life. Grab a super hot cup o' joe and let's get cookin'.

    Tell me more... β†’

    Most Loved Recipes

    • Banana Zucchini Baked Oatmeal Cups
    • Easy Vegetable Teriyaki Stir Fry
    • Homemade Vegan Lasagna with Tofu Ricotta
    • Incredible Vegan Banana Bread
    • The Best Vegan Broccoli Salad Ever
    • Healthy Cream Cheese Frosting

    Footer

    ↑ back to top

    • BLOG
    • ABOUT
    • CONTACT

    Join the recipe club!




    • FAQ
    • POLICIES
    • RECIPES

    As an Amazon Associate I earn from qualifying purchases.

    Copyright Β© Hummusapien LLC 2011-2023 Hummusapien is a registered trademark of Hummusapien LLC.