| Prep: 10 mins | Cook: 1 hr | Difficulty: Easy | Serves: 6 |
| kcal | fat | saturates | carbs |
| 250 | 10g | 1.5g | 35g |
| sugars | fibre | protein | salt |
| 7g | 6g | 6g | 0.35g |
Why I Love Canadian Saskatchewan Vegan Wheat Berry Salad
As someone who values the nutritional power of wholesome ingredients while craving the comfort of familiar textures, the Saskatchewan Vegan Wheat Berry Salad speaks directly to my culinary soul. Born and raised in the vibrant, sun-drenched valleys of California, I’ve always sought to blend the best of health and heartiness in my recipes. You’ll find this wheat berry salad does just that. It’s not just a side dish; it’s an exploration of flavors and textures that comfort and nourish.
Taste and Texture Harmony
The delightful chewiness of wheat berries forms the backbone of this salad, offering a satisfying contrast to the fresh crunch of cucumbers and the sweet burst of cherry tomatoes. This magical combination transports me back to my childhood when fresh produce from the farmers’ market filled our kitchen. The added red bell pepper and red onion lend slight sharpness and complexity, while dried cranberries offer a hint of sweetness. Each ingredient harmonizes beautifully, making every bite an explosion of balanced flavors.
A Health-Conscious Choice
From olive oil and apple cider vinegar to sunflower seeds and fresh parsley, this dish is crafted with ingredients that not only taste fantastic but also contribute to a well-rounded, health-conscious diet. As a mom of three adopted children, it’s important for me to help them develop a love for wholesome, nutrient-dense foods. This vegan salad is a fantastic way to introduce them to the joys of healthy eating without sacrificing flavor.
This recipe immediately reminded me of the culinary philosophies of chef **Sean Sherman**, known as “The Sioux Chef,” who also celebrates the power of healthy, Indigenous ingredients. Although this salad incorporates a range of produce, the spirit of using wholesome, native grains is very much in line with Sherman’s approach. It’s a wonderful way to enjoy a balanced meal while connecting with nature.
Versatility in Pairing
The Saskatchewan Vegan Wheat Berry Salad is akin to a Mediterranean tabbouleh but shines in its own unique way. Think of it as a cousin to a quinoa salad, but with more bite and substance. It pairs wonderfully with a side of grilled vegetables or even as a hearty component in a ploughman’s lunch. With its vibrant, fresh ingredients, this salad stands up well on its own or can be a show-stopping side that complements dishes like a roasted vegetable platter or a chickpea and spinach curry.
Ultimately, this recipe is a tribute to the beauty of wholesome food that remains deeply satisfying. It’s about enjoying what the earth has to offer in the most delicious and healthful way possible. I’m excited for you to try this and hope it brings as much joy to your table as it does to mine.
What You’ll Need
- 1 cup wheat berries
- 6 cups water
- 1/2 teaspoon salt (for boiling wheat berries)
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- 1/2 cup red bell pepper, diced
- 1/4 cup red onion, finely chopped
- 1/4 cup fresh parsley, chopped
- 1/4 cup sunflower seeds
- 1/4 cup dried cranberries
- 1/4 cup apple cider vinegar
- 2 tablespoons olive oil
- 1 tablespoon maple syrup
- 1 teaspoon Dijon mustard
- Salt and pepper to taste
Method
Step One
Rinse 1 cup of wheat berries under cold water.
Step Two
In a large pot, bring 6 cups of water to a boil and add 1/2 teaspoon of salt.
Step Three
Add the rinsed wheat berries to the boiling water. Reduce the heat to a simmer, cover, and cook for about 1 to 1.5 hours, or until the wheat berries are tender but still chewy.
Step Four
Once cooked, drain the wheat berries and let them cool to room temperature.
Step Five
In a large bowl, combine the cooled wheat berries, 1 cup of halved cherry tomatoes, 1 cup of diced cucumber, 1/2 cup of diced red bell pepper, 1/4 cup of finely chopped red onion, and 1/4 cup of chopped fresh parsley.
Step Six
Add 1/4 cup of sunflower seeds and 1/4 cup of dried cranberries to the bowl with the vegetables and wheat berries.
Step Seven
In a small bowl, whisk together 1/4 cup of apple cider vinegar, 2 tablespoons of olive oil, 1 tablespoon of maple syrup, and 1 teaspoon of Dijon mustard. Season with salt and pepper to taste.
Step Eight
Pour the dressing over the wheat berry mixture and toss until everything is well coated.
Step Nine
Serve immediately or refrigerate for at least 30 minutes to allow the flavors to meld. Enjoy your Saskatchewan Vegan Wheat Berry Salad!
