Wheat berry and lentil salad

Wheat berries are the entire kernel of wheat. Chewy with a mild nutty flavour they are the perfect substitute for cooked rice in salads or stir fries!




  1. In a small sauce pan, cover wheat berries with 1.5 – 2 inches (4-5 cm) of water.  Bring to a boil, reduce heat to medium low and simmer uncovered for 45 minutes.  Drain and cool.
  2. For the dressing: in a small bowl whisk together oil, vinegar, honey, salt and pepper.
  3. For the salad: In a large bowl toss together the wheat berries, lentils, walnuts, green onion, and apple. Pour dressing over top and toss well. Serve.

Recipe created by: Erin MacGregor P.H.Ec RD

Photo by: Roberto Caruso

Professional home economist tip

Toasting any type of nut will enhances their flavour, but over-toasting may diminish or destroy the healthy fatty acid chains. Use untoasted nuts if desired or to properly toast:

  • Place nuts in a frying pan on the stovetop over medium heat for 4-5 minutes, stirring frequently until lightly browned.


  • Preheat oven to 350°F (180°C) spread nuts in a single layer on a rimmed baking sheet for 8-10 minutes.