Curried Wheat Berry Salad

It’s sweet, crunchy, aaaaaand it’s chewy. Cold, too, so need to stand over the stove during the summer and/or heat up the place and anger your future table mates.

Found: the lovely Dietitians of Providence Health Care (Vancouver, BC)

Makes…a massive bowlful

This dish was served as a vegetarian option at a get-together and was a sure crowd pleaser. Though, since it makes so much, make sure to separate leftovers into Ziploc containers for future lunches. Wheat berries freeze really well.

Oh yeah, and what are wheat berries? The whole wheat kernel in its true form. Since it contains all three components of the whole grain (bran, germ, and endosperm), it also contains all of the lovely B vitamins and fibre as well! I tend to cook up large batches in the rice cooker, so I may completely forget about them as they cook (and save my self time scrubbing burnt berries off the bottom of a pot later…it always happens to me!).


  • 2 cups dry wheat berries
  • 1 red pepper, diced
  • 1 yellow pepper, diced
  • 1 cup unsweetened raisins
  • 1 cup slivered almonds
  • 1/4 cup canola oil
  • 1/4 cup maple syrup (or honey, but I think the syrup makes for a smoother sauce)
  • 2 tbsp. curry powder (or garam marsala)
  • 1/2 cup parsley, chopped
  • Splash of Tabasco sauce (I used Nando’s Peri-Peri sauce)
  • Black pepper

**To save time, use frozen wheat berries that have already been cooked or cook up a quick batch of quinoa or brown rice

How to:

  1. Rinse the wheat berries in a strainer.
  2. Place in a pot and cover water to an extra 2-inches above the berries. Soak for 8 hours. Drain and rinse again. Add 6 cups of water to the pot of grains, bring to a boil, and simmer for ~45 minutes (or until the berries are chewy). Drain and rinse with cold water.
  3. Add the peppers, raisins, almonds, and parsley.
  4. In a small bowl, whisk together the oil, maple syrup, curry powder, parsley, Tabasco, and black pepper. Then, pour over the grain/pepper mixture.
  5. Stir, chill until ready to serve, and enjoy!

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