18 Delicious Wheat Berry Recipes Nutritious

Looking for a wholesome, nutty twist to your meals? Wheat berries—the hearty, chewy whole grain—are packed with protein and fiber, making them a superstar in any dish. From cozy breakfast bowls to vibrant salads and hearty stews, these 18 delicious recipes will turn this ancient grain into your new kitchen staple. Get ready to fall in love with wheat berries all over again!

Savory Wheat Berry Salad with Roasted Vegetables

This hearty salad is packed with nutty wheat berries and caramelized roasted veggies—a satisfying meal that’s as nutritious as it is flavorful.

Ingredients:

• 1 cup wheat berries, rinsed
• 3 cups water
• 1 medium sweet potato, diced into ½-inch cubes
• 1 red bell pepper, chopped
• 1 small red onion, thinly sliced
• 3 tbsp olive oil, divided
• 1 tsp salt, divided
• ½ tsp black pepper
• 1 tbsp balsamic vinegar
• 1 tsp honey
• ¼ cup chopped fresh parsley
• 2 oz crumbled feta cheese (optional)

Instructions:

1. Cook the wheat berries: In a saucepan, combine wheat berries and water. Bring to a boil, then reduce heat to low, cover, and simmer for 45 minutes until tender. Drain any excess water and let cool slightly.
2. Roast the veggies: Preheat oven to 400°F. Toss sweet potato, bell pepper, and red onion with 2 tbsp olive oil, ½ tsp salt, and black pepper. Spread on a baking sheet and roast for 25 minutes, stirring once, until tender and lightly charred.
3. Make the dressing: Whisk together remaining 1 tbsp olive oil, balsamic vinegar, honey, and ½ tsp salt in a small bowl.
4. Assemble: In a large bowl, combine cooked wheat berries, roasted vegetables, and parsley. Drizzle with dressing and toss gently. Top with feta cheese if using.

The contrast of chewy wheat berries with sweet roasted veggies and tangy dressing makes this salad a standout—perfect for meal prep or a cozy dinner side.

Tip: For extra crunch, sprinkle with toasted walnuts or pepitas before serving.

Creamy Wheat Berry Breakfast Porridge

This hearty porridge turns chewy wheat berries into a luscious, nutty breakfast bowl that feels like a warm hug on chilly mornings.

Ingredients:

• 1 cup hard red wheat berries, rinsed
• 3 cups water
• 1 cup whole milk (or almond milk for dairy-free)
• 2 tbsp maple syrup
• 1 tsp vanilla extract
• ½ tsp ground cinnamon
• ¼ tsp salt
• Toppings: sliced bananas, chopped walnuts, extra drizzle of maple syrup

Instructions:

1. In a medium saucepan, combine wheat berries and water. Bring to a boil, then reduce heat to low, cover, and simmer for 50 minutes until berries are tender but still slightly chewy.
2. Drain any excess water, then return berries to the pot. Stir in milk, maple syrup, vanilla extract, cinnamon, and salt. Cook over medium-low heat for 5–7 minutes, stirring frequently, until creamy and thickened.
3. Divide into bowls and top with bananas, walnuts, and an extra drizzle of maple syrup.

The slow simmer gives wheat berries a custardy texture that’s surprisingly decadent—no one will guess it’s whole grain!

Tip: Soak wheat berries overnight to cut cooking time in half (simmer 25–30 minutes instead).

Wheat Berry and Kale Stuffed Bell Peppers

These hearty stuffed peppers are packed with nutty wheat berries, earthy kale, and a touch of Parmesan for a wholesome vegetarian meal that feels indulgent.

Ingredients:

• 4 large bell peppers (any color), tops cut off and seeds removed
• 1 cup cooked wheat berries
• 2 cups chopped kale, stems removed
• 1/2 cup grated Parmesan cheese
• 1/4 cup olive oil
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 tsp dried oregano
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/2 cup vegetable broth

Instructions:

1. Preheat oven to 375°F. Lightly grease a baking dish with 1 tbsp olive oil.
2. Heat remaining 3 tbsp olive oil in a skillet over medium heat. Add onion and cook for 3 minutes until soft. Stir in garlic, oregano, salt, and black pepper; cook for 30 seconds until fragrant.
3. Add kale and vegetable broth to the skillet. Cook for 4 minutes, stirring occasionally, until kale wilts. Remove from heat and fold in wheat berries and 1/4 cup Parmesan.
4. Spoon filling into bell peppers, packing gently. Place in baking dish and sprinkle with remaining 1/4 cup Parmesan. Cover with foil and bake for 30 minutes. Uncover and bake 10 more minutes until peppers are tender and cheese is golden.

The chewy wheat berries and crispy kale create a satisfying texture contrast, while the Parmesan adds a salty richness that makes these peppers feel special.

Tip: For extra flavor, drizzle peppers with balsamic glaze before serving.

Spicy Wheat Berry Chili with Black Beans

This hearty chili packs a punch with chewy wheat berries, smoky spices, and protein-rich black beans—perfect for a cozy weeknight dinner.

Ingredients:

• 1 cup wheat berries, rinsed
• 2 tbsp olive oil
• 1 medium yellow onion, diced
• 3 garlic cloves, minced
• 1 tbsp chili powder
• 1 tsp smoked paprika
• 1 tsp ground cumin
• 1/2 tsp cayenne pepper (adjust to taste)
• 1 (15 oz) can black beans, drained and rinsed
• 1 (28 oz) can crushed tomatoes
• 2 cups vegetable broth
• 1 tsp salt
• 1/2 tsp black pepper
• Fresh cilantro, for garnish

Instructions:

1. In a large pot, combine wheat berries and 3 cups water. Bring to a boil, then reduce heat to low, cover, and simmer for 45 minutes until tender. Drain and set aside.
2. Heat olive oil in a Dutch oven over medium heat. Add onion and cook for 5 minutes until soft. Stir in garlic, 1 tbsp chili powder, 1 tsp smoked paprika, 1 tsp cumin, and 1/2 tsp cayenne; cook for 1 minute until fragrant.
3. Add black beans, crushed tomatoes, vegetable broth, cooked wheat berries, 1 tsp salt, and 1/2 tsp black pepper. Bring to a simmer, then reduce heat and cook uncovered for 20 minutes, stirring occasionally.
4. Serve hot, topped with cilantro.

The wheat berries add a satisfying chewiness that sets this chili apart from the usual bean-heavy versions. A dollop of sour cream or avocado balances the heat beautifully.

Tip: For a shortcut, use pre-cooked wheat berries (sold in some grocery stores) and skip step 1.

Herbed Wheat Berry Pilaf with Mushrooms

This Herbed Wheat Berry Pilaf with Mushrooms is a hearty, nutty side dish that’s packed with earthy flavors and a satisfying chew—perfect for cozy dinners or holiday spreads.

• 1 cup wheat berries, rinsed
• 3 cups vegetable broth
• 2 tbsp olive oil
• 8 oz cremini mushrooms, sliced
• 1 small yellow onion, diced
• 2 garlic cloves, minced
• 1 tsp dried thyme
• 1/2 tsp dried rosemary
• 1/2 tsp salt
• 1/4 tsp black pepper
• 2 tbsp chopped fresh parsley

1. In a medium saucepan, combine 1 cup wheat berries and 3 cups vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 50–60 minutes until tender but chewy. Drain any excess liquid.
2. Meanwhile, heat 2 tbsp olive oil in a large skillet over medium heat. Add mushrooms and onion, cooking for 6–8 minutes until softened and lightly browned.
3. Stir in 2 garlic cloves, 1 tsp thyme, 1/2 tsp rosemary, 1/2 tsp salt, and 1/4 tsp black pepper. Cook for 1 minute until fragrant.
4. Add the cooked wheat berries to the skillet, tossing to combine. Cook for 2–3 minutes to meld flavors. Remove from heat and stir in 2 tbsp parsley.

The toasted herbs and meaty mushrooms give this pilaf a rustic depth, while the wheat berries add a pleasantly hearty bite. Tip: For extra richness, finish with a drizzle of truffle oil or a sprinkle of grated Parmesan.

Wheat Berry and Quinoa Buddha Bowl

This hearty, nutrient-packed bowl is a perfect balance of chewy wheat berries, fluffy quinoa, and vibrant veggies—ideal for a satisfying lunch or dinner.

Ingredients:

• 1/2 cup wheat berries, rinsed
• 1/2 cup quinoa, rinsed
• 1 1/2 cups water
• 1/2 tsp salt, divided
• 1 tbsp olive oil
• 1 cup shredded kale
• 1/2 cup shredded carrots
• 1/4 cup diced avocado
• 2 tbsp tahini
• 1 tbsp lemon juice
• 1/2 tsp maple syrup
• 1/4 tsp black pepper

Instructions:

1. In a medium saucepan, combine wheat berries and 1 1/2 cups water. Bring to a boil, then reduce heat to low, cover, and simmer for 45 minutes until tender. Drain any excess water and stir in 1/4 tsp salt.
2. Meanwhile, cook quinoa according to package instructions (typically 1:2 quinoa-to-water ratio, simmered for 15 minutes). Fluff with a fork and set aside.
3. In a small bowl, whisk together tahini, lemon juice, maple syrup, remaining 1/4 tsp salt, and black pepper to make the dressing.
4. Heat olive oil in a skillet over medium. Add kale and carrots, sautéing for 3–4 minutes until slightly softened.
5. Divide cooked wheat berries, quinoa, and sautéed veggies between two bowls. Top with avocado and drizzle with tahini dressing.

The contrast of textures—chewy wheat berries, creamy avocado, and crunchy carrots—makes every bite exciting. The tahini dressing ties it all together with a nutty, tangy kick.

Tip: For extra protein, add a soft-boiled egg or chickpeas!

Wheat Berry and Lentil Soup with Spinach

This hearty, nutty soup is packed with protein and earthy flavors—perfect for a cozy weeknight meal that feels wholesome without fuss.

Ingredients:

• 1 cup wheat berries, rinsed
• 1 cup green or brown lentils, rinsed
• 1 tbsp olive oil
• 1 medium yellow onion, diced
• 2 carrots, diced
• 3 cloves garlic, minced
• 6 cups vegetable broth
• 1 tsp ground cumin
• 1/2 tsp smoked paprika
• 1 bay leaf
• 1 tsp salt (plus more to taste)
• 4 cups fresh spinach, roughly chopped
• 1 tbsp lemon juice

Instructions:

1. In a large pot, heat 1 tbsp olive oil over medium heat. Add onion and carrots; sauté for 5 minutes until softened. Stir in garlic and cook for 1 minute until fragrant.
2. Add wheat berries, lentils, 6 cups vegetable broth, 1 tsp cumin, 1/2 tsp smoked paprika, 1 bay leaf, and 1 tsp salt. Bring to a boil, then reduce heat to low. Cover and simmer for 45 minutes, stirring occasionally, until wheat berries are tender but chewy.
3. Stir in spinach and cook for 2–3 minutes until wilted. Remove from heat, discard the bay leaf, and stir in 1 tbsp lemon juice. Taste and adjust salt if needed.

The chewy wheat berries add a satisfying texture against the creamy lentils, while the lemon brightens up the earthy spices beautifully.

Tip: For extra richness, drizzle with a little tahini or yogurt before serving.

Sweet Wheat Berry Cinnamon Apple Bake

This cozy bake combines chewy wheat berries with tender apples and warm cinnamon for a hearty, naturally sweet treat that feels like a hug in a bowl.

Ingredients:

• 1 cup hard wheat berries, rinsed
• 3 cups water
• 2 medium apples (like Honeycrisp or Granny Smith), diced
• 1/4 cup pure maple syrup
• 1 tbsp melted coconut oil
• 1 tsp ground cinnamon
• 1/4 tsp sea salt
• 1/2 cup chopped walnuts (optional)

Instructions:

1. Cook the wheat berries: In a medium saucepan, combine wheat berries and water. Bring to a boil, then reduce heat to low, cover, and simmer for 50–60 minutes until tender but chewy. Drain any excess water.
2. Prep the bake: Preheat oven to 375°F. In a large bowl, toss cooked wheat berries with diced apples, maple syrup, coconut oil, cinnamon, and salt until evenly coated.
3. Bake: Transfer mixture to a greased 8×8-inch baking dish. Sprinkle walnuts on top (if using). Bake for 25 minutes until apples are soft and edges are caramelized.

The magic here? The wheat berries stay pleasantly toothsome against the melt-in-your-mouth apples, while the cinnamon ties it all together with just the right warmth.

Tip: For extra creaminess, stir in a splash of almond milk before serving—it’ll make the dish feel like a cross between porridge and dessert!

Wheat Berry and Chickpea Mediterranean Salad

This hearty salad is bursting with bright Mediterranean flavors and satisfying textures—perfect for meal prep or a fresh summer lunch.

Ingredients:

• 1 cup wheat berries, rinsed
• 1 (15 oz) can chickpeas, drained and rinsed
• 1 cup cherry tomatoes, halved
• 1/2 English cucumber, diced
• 1/4 cup red onion, finely chopped
• 1/4 cup Kalamata olives, pitted and halved
• 1/4 cup crumbled feta cheese
• 2 tbsp extra-virgin olive oil
• 2 tbsp lemon juice
• 1 tsp dried oregano
• 1/2 tsp salt
• 1/4 tsp black pepper

Instructions:

1. In a medium pot, combine wheat berries with 3 cups water. Bring to a boil, then reduce heat to low, cover, and simmer for 45 minutes until tender. Drain and let cool slightly.
2. In a large bowl, toss cooked wheat berries with chickpeas, cherry tomatoes, cucumber, red onion, and Kalamata olives.
3. In a small bowl, whisk together olive oil, lemon juice, oregano, salt, and black pepper. Pour over the salad and toss gently to coat.
4. Sprinkle with feta cheese just before serving.

The chewy wheat berries and creamy chickpeas make this salad extra satisfying, while the zesty lemon dressing ties all the flavors together.

Tip: For deeper flavor, toast the wheat berries in a dry skillet for 2–3 minutes before boiling.

Wheat Berry and Avocado Taco Filling

Hearty wheat berries and creamy avocado come together in this wholesome taco filling—perfect for a fresh, protein-packed twist on Taco Tuesday.

Ingredients:

• 1 cup cooked wheat berries (about ½ cup dry, simmered until tender)
• 1 ripe avocado, diced
• ½ cup cherry tomatoes, quartered
• ¼ cup red onion, finely diced
• 2 tbsp fresh lime juice
• 1 tbsp olive oil
• ½ tsp ground cumin
• ½ tsp kosher salt
• ¼ tsp smoked paprika
• 2 tbsp chopped cilantro

Instructions:

1. In a large bowl, combine the cooked wheat berries, diced avocado, cherry tomatoes, and red onion.
2. Drizzle with 2 tbsp fresh lime juice and 1 tbsp olive oil, then sprinkle with ½ tsp ground cumin, ½ tsp kosher salt, and ¼ tsp smoked paprika. Gently toss to coat.
3. Fold in 2 tbsp chopped cilantro just before serving to keep it fresh and vibrant.
4. Spoon into warm tortillas and top with crumbled queso fresco or hot sauce, if desired.

The chewy wheat berries add a satisfying bite against the buttery avocado, while the lime and cumin give it a bright, smoky kick.

Tip: For extra texture, toast the cooked wheat berries in a dry skillet for 2–3 minutes before mixing.

Wheat Berry and Cranberry Stuffed Acorn Squash

This hearty stuffed squash is a showstopper—sweet cranberries, chewy wheat berries, and toasted pecans nestle into tender roasted acorn squash for a dish that’s as pretty as it is satisfying.

Ingredients:

• 2 medium acorn squash, halved and seeded
• 1 tbsp olive oil
• 1/2 tsp salt, divided
• 1 cup cooked wheat berries
• 1/3 cup dried cranberries
• 1/4 cup chopped pecans, toasted
• 1 tbsp maple syrup
• 1/2 tsp ground cinnamon
• 1/4 tsp black pepper
• 2 tbsp crumbled feta cheese (optional)

Instructions:

1. Preheat oven to 400°F. Brush squash halves with olive oil and sprinkle with 1/4 tsp salt. Place cut-side down on a baking sheet and roast for 25 minutes until fork-tender.
2. Meanwhile, in a bowl, mix wheat berries, cranberries, pecans, maple syrup, cinnamon, remaining 1/4 tsp salt, and black pepper.
3. Flip squash cut-side up and divide filling evenly among halves. Return to oven for 10 minutes to warm through.
4. Sprinkle with feta (if using) before serving.

The contrast of the creamy squash, nutty wheat berries, and pops of tart cranberry makes every bite exciting. Tip: Swap in quinoa for wheat berries if you’re short on time!

Wheat Berry and Blueberry Breakfast Parfait

Start your morning with a hearty yet refreshing parfait that’s packed with chewy wheat berries, juicy blueberries, and creamy yogurt—perfect for meal prep or a lazy weekend brunch.

Ingredients:

• 1 cup cooked wheat berries (cooled)
• 1 cup fresh blueberries
• 1 cup Greek yogurt (plain or vanilla)
• 2 tbsp honey
• 1/4 tsp cinnamon
• 2 tbsp chopped almonds (for topping)

Instructions:

1. In a small bowl, mix the Greek yogurt with 1 tbsp honey and 1/4 tsp cinnamon until smooth.
2. Layer the parfait: Start with 1/4 cup wheat berries at the bottom of a glass or jar, followed by 1/4 cup blueberries, then 1/4 cup yogurt mixture. Repeat layers once more.
3. Drizzle the remaining 1 tbsp honey over the top and sprinkle with chopped almonds.

The contrast of nutty wheat berries, tart blueberries, and sweet cinnamon-spiked yogurt makes every bite satisfying. Plus, it’s sturdy enough to assemble the night before!

Tip: Swap blueberries for seasonal fruit like diced peaches or raspberries for a twist.

Wheat Berry and Sweet Potato Hash

This hearty Wheat Berry and Sweet Potato Hash is a wholesome twist on breakfast (or brinner!) that’ll keep you full for hours, thanks to chewy grains and caramelized veggies.

• 1 cup wheat berries, cooked (about 3 cups cooked)
• 2 medium sweet potatoes, diced into ½-inch cubes
• 1 small red onion, diced
• 2 tbsp olive oil, divided
• 1 tsp smoked paprika
• ½ tsp ground cumin
• ½ tsp salt
• ¼ tsp black pepper
• 2 tbsp maple syrup
• 2 tbsp chopped fresh parsley

1. Heat 1 tbsp olive oil in a large skillet over medium heat. Add sweet potatoes and cook, stirring occasionally, for 10 minutes until slightly softened.
2. Add red onion, remaining 1 tbsp olive oil, smoked paprika, cumin, salt, and black pepper. Cook for another 5 minutes until onions are translucent.
3. Stir in cooked wheat berries and maple syrup. Press mixture down with a spatula and cook undisturbed for 3–4 minutes to crisp the bottom. Flip sections and repeat.
4. Remove from heat, sprinkle with fresh parsley, and serve warm.

The contrast of sticky-sweet maple glaze against earthy spices and nutty wheat berries makes every bite irresistible. Tip: For extra crunch, top with toasted pecans right before serving.

Wheat Berry and Feta Stuffed Tomatoes

These hearty stuffed tomatoes are a perfect balance of chewy wheat berries, tangy feta, and fresh herbs—ideal for a light lunch or vibrant side dish.

Ingredients:

• 4 large beefsteak tomatoes
• 1 cup cooked wheat berries
• 1/2 cup crumbled feta cheese
• 1/4 cup chopped fresh parsley
• 2 tbsp extra-virgin olive oil
• 1 tbsp lemon juice
• 1/2 tsp salt
• 1/4 tsp black pepper

Instructions:

1. Preheat oven to 375°F. Slice the tops off the tomatoes and scoop out the seeds and pulp, leaving a 1/2-inch shell. Reserve the pulp for another use (like sauce!).
2. In a bowl, mix the cooked wheat berries, feta, parsley, olive oil, lemon juice, salt, and black pepper until combined.
3. Divide the filling evenly among the tomato shells, packing gently. Place in a baking dish.
4. Bake for 20–25 minutes until the tomatoes are tender but still hold their shape.

The wheat berries add a satisfying nutty bite, while the feta melts just enough to coat every bite. Serve warm or at room temperature—they’re equally tasty either way!

Tip: For extra flavor, toast the wheat berries in a dry skillet for 2–3 minutes before cooking.

Wheat Berry and Coconut Milk Curry

This hearty, aromatic curry is a cozy hug in a bowl—chewy wheat berries soak up creamy coconut milk and warm spices for a dish that’s as nourishing as it is flavorful.

Ingredients:

• 1 cup wheat berries, soaked overnight
• 1 tbsp coconut oil
• 1 small yellow onion, diced
• 3 garlic cloves, minced
• 1 tbsp fresh ginger, grated
• 1 tbsp curry powder
• 1 tsp ground turmeric
• 1/2 tsp red pepper flakes
• 1 (13.5 oz) can full-fat coconut milk
• 2 cups vegetable broth
• 1 tsp salt
• 1 tbsp lime juice
• 1/4 cup fresh cilantro, chopped

Instructions:

1. Drain soaked wheat berries and set aside. In a large pot, heat 1 tbsp coconut oil over medium heat. Add onion and sauté for 5 minutes until soft. Stir in garlic and ginger; cook for 1 minute until fragrant.
2. Add 1 tbsp curry powder, 1 tsp turmeric, and 1/2 tsp red pepper flakes; toast for 30 seconds. Pour in coconut milk and vegetable broth, scraping up any browned bits.
3. Add drained wheat berries and 1 tsp salt. Bring to a boil, then reduce heat to low. Cover and simmer for 45–50 minutes, stirring occasionally, until wheat berries are tender but chewy.
4. Remove from heat and stir in 1 tbsp lime juice. Garnish with cilantro before serving.

The magic here? Wheat berries add a nutty bite that stands up to the rich coconut sauce—no mushy grains here!

Tip: For extra creaminess, swirl in a spoonful of coconut yogurt just before serving.

Wheat Berry and Almond Butter Energy Bites

These no-bake energy bites are packed with chewy wheat berries, nutty almond butter, and just enough sweetness to keep you fueled all day.

Ingredients:

• 1 cup cooked wheat berries, cooled
• 1/2 cup creamy almond butter
• 1/4 cup honey
• 1/4 cup old-fashioned rolled oats
• 1/4 cup chopped toasted almonds
• 1 tsp vanilla extract
• 1/4 tsp sea salt
• 1/4 cup mini dark chocolate chips (optional)

Instructions:

1. In a large bowl, combine the cooked wheat berries, almond butter, honey, oats, chopped almonds, vanilla extract, and sea salt. Stir until fully mixed.
2. Fold in the mini chocolate chips (if using) until evenly distributed.
3. Scoop 1-tbsp portions of the mixture and roll into balls with damp hands to prevent sticking.
4. Place bites on a parchment-lined tray and refrigerate for 30 minutes to firm up.

The wheat berries add a satisfying chew that sets these apart from typical energy bites—plus, they’re sturdy enough to toss in a lunchbox without crumbling.

Tip: For a fun twist, roll the bites in shredded coconut or cocoa powder before chilling.

Wheat Berry and Pesto Pasta Salad

This hearty pasta salad combines chewy wheat berries and tender pasta with vibrant pesto for a dish that’s as satisfying as it is colorful.

Ingredients:

• 1 cup wheat berries, rinsed
• 8 oz (about 2 cups) small pasta, like farfalle or rotini
• 1/2 cup prepared basil pesto
• 1/4 cup extra-virgin olive oil
• 2 tbsp lemon juice
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 cup cherry tomatoes, halved
• 1/2 cup crumbled feta cheese
• 1/4 cup toasted pine nuts

Instructions:

1. In a medium pot, cover wheat berries with 3 cups of water. Bring to a boil, then reduce heat to low, cover, and simmer for 50–60 minutes until tender. Drain and let cool.
2. Cook pasta according to package directions until al dente. Drain, rinse under cold water, and set aside.
3. In a large bowl, whisk together pesto, olive oil, lemon juice, salt, and black pepper.
4. Add cooked wheat berries, pasta, cherry tomatoes, and feta cheese to the bowl. Toss gently to coat.
5. Top with toasted pine nuts just before serving.

The nutty wheat berries add a delightful chewiness that pairs perfectly with the bright pesto and creamy feta—this salad is a texture lover’s dream.

Tip: For extra freshness, fold in a handful of arugula right before serving.

Wheat Berry and Roasted Beet Salad with Goat Cheese

This hearty salad is a showstopper with earthy roasted beets, chewy wheat berries, and creamy goat cheese—perfect for a satisfying lunch or side dish.

Ingredients:

• 1 cup wheat berries, rinsed
• 3 medium beets, peeled and diced into 1-inch cubes
• 2 tbsp olive oil, divided
• 1/2 tsp salt, divided
• 1/4 tsp black pepper
• 3 cups baby arugula
• 2 oz goat cheese, crumbled
• 1/4 cup chopped walnuts, toasted
• 2 tbsp balsamic vinegar
• 1 tsp honey

Instructions:

1. Cook the wheat berries: In a medium pot, combine wheat berries with 3 cups of water. Bring to a boil, then reduce heat to low, cover, and simmer for 50–60 minutes until tender. Drain and let cool slightly.
2. Roast the beets: Preheat oven to 400°F. Toss beets with 1 tbsp olive oil, 1/4 tsp salt, and black pepper. Spread on a baking sheet and roast for 30 minutes, stirring halfway, until tender and caramelized.
3. Make the dressing: Whisk together balsamic vinegar, honey, remaining 1 tbsp olive oil, and remaining 1/4 tsp salt.
4. Assemble: In a large bowl, combine wheat berries, roasted beets, and arugula. Drizzle with dressing and toss gently. Top with crumbled goat cheese and toasted walnuts.

The contrast of sweet beets, tangy goat cheese, and crunchy walnuts makes every bite exciting—plus, it’s sturdy enough to prep ahead for lunches!

Tip: For extra flavor, toast the walnuts in a dry skillet over medium heat for 3–4 minutes until fragrant.

Conclusion

With so many tasty and wholesome ways to enjoy wheat berries, this roundup is your go-to for nutritious meal inspiration! Whether you’re craving salads, soups, or hearty bowls, there’s something here for everyone. Give these recipes a try, then let us know which ones you love—and don’t forget to share your favorites on Pinterest. Happy cooking!