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Wheat Berry Salad with Black Beans and Edamame

What is a Wheat Berry?

An unprocessed wheat kernal

Despite their name, a wheat berry is not a fruit!  Wheat berries are the small, circular, unprocessed wheat kernels.  The wheat berry consists of the bran, the outermost layer and the germ layer, which lies under the bran.  Unless you follow a gluten-free diet, you have eaten wheat berry already!  You see, ALL wheat products are made from wheat berries!  It is the endosperm of the wheat berry that is ground and used to create basic refined white flour.

What does a wheat berry taste like?

Raw Wheat Berries

Cooked wheat berries have a chewy bite and a subtle nutty, earthy flavor.  Cooked berries double in size.

The Wheat Berry Salad recipe below is a great alternative to traditional side dishes and can be served hot or cold.  For the record, at my house, we serve it cold.

Wheat Berry Salad with Black Beans and Edamame


3 c water

1 c dry wheat berries (yields about 2 ½ cups cooked)

1 15oz. can of low sodium black beans, rinsed & drained

1 cup frozen, shelled edamame, thawed

1 cup chopped tomato

½ red onion, finely chopped

4 Tbsp. Extra Virgin Olive Oil (save 100 calories and 14 g of fat by using only 3 Tbsp.)

4 Tbsp. Red Wine Vinegar

Salt & pepper to taste


Combine water and wheat berries in a medium saucepan and bring to a boil. Reduce heat, cover and simmer for 45-55 minutes or until wheat berries double in size and are tender. Place in a fine mesh strainer, run under cold water to cool quickly, drain. Combine the wheat berries with the remaining ingredients in a medium bowl. Serve immediately or cover with plastic wrap and refrigerate up to 8 hours in advance.  Makes 5 servings (1 cup).

 Nutrition Information per 1 cup serving

Calories 270; Fat 14g; Protein 11g; Sodium 106mg; Carbs 30g; Fiber 8g; Vitamin A 6%; Vitamin C 13%; Calcium 3%; Iron 5%

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Richter Reco


Sharon Richter, RD
200 W 57th St
New York, NY 10019
Phone: 212.977.7779

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