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Beet and Wheat Berry Salad

Beet and Wheat Berry Salad

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Preheat the oven to 425 degrees.

Loosely wrap the beets in foil and place on a baking sheet. Rub the sweet potato with 1 tablespoon of the oil. Coat with the cinnamon and cayenne. Place the sweet potato on the same baking sheet and transfer to the oven. Bake for 45 minutes and remove from the oven. Let the beets cool, then peel and chop them.

Meanwhile, combine the wheat berries with the water. Bring to a boil over high heat, then lower to a simmer and cook for 45 minutes, until tender.

Heat the remaining olive oil in a sauté pan over medium heat, and add the beet greens with 1 clove garlic. Cook until tender, about 2-3 minutes. Combine the beets, sweet potato, wheat berries, greens, and sunflower seeds in a bowl. Combine the syrup, vinegar, mustard, remaining garlic, salt, and pepper in a jar. Shake to combine. Pour the dressing over the salad and toss to combine. Serve immediately.

Beet and Wheat Berry Vegetarian Salad

Wheat berries. They're not berries, but they are wheat. In fact, they're as wheat as wheat gets: the term refers to the entire wheat kernel (save for the hull) including the bran, germ, and endosperm.

Finished with your science lesson? Good.

Now get to cooking. Because the "berries," with their chewy texture and bold nutty flavor, make a satisfying meal all on their own. Add some beets to your wheats and you've got a Meatless Monday.

Recipes you want to make. Cooking advice that works. Restaurant recommendations you trust.

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Wheat Berry Beet Salad

Need to power-up, this Wheat Berry Beet salad loaded with nutrients, is sure to give you power!

There are times when life gets busy, instead of planning, I sometimes just go for what’s convenient and that’s not always good. When I was in Marathon training mode I would eat Wheat Berry salads fairly often, it’s loaded with energy producing carbs, but lately there has been an energy crisis, so it’s time to put Wheat Berries back on my energy food list.

  • Wheat Berries are not berries, but actually seeds, and a great addition to a healthy diet. Because Wheat Berries are unprocessed, they retain their nutrients and fiber, making it one of the best kind of carbohydrate, unlike their refined wheat product cousins.
  • Wheat Berries helps to maintain energy levels without negative effects on blood sugar levels.
  • Good source of magnesium, potassium, B vitamins, and vitamin E.

  • Beets are a heart healthy vegetable loaded with fiber, iron, vitamins A, B, C, potassium, magnesium, folic acid and beta-carotene.
  • Help cleanse the body.
  • High energy food.


  • Nutrient dense, high in calcium, iron, magnesium, potassium, zinc, vitamins A, C, E and K, fiber and chlorophyll and micro-nutrients.
  • High in alkaline which helps to balance the bodies acid/alkaline balance. For optimal health the blood should be more on the alkaline side, pH of 7.3 to 7.4 is best. The ugly cancer cells can’t survive in this alkaline state.
  • Reduces inflammation, which is the cause of most health problems.

It’s nice when healthy and tasty come together, and that’s what happens with this salad. The addition of the dried cranberries, goat cheese and balsamic glaze gives this salad WOW factor.

Savory – Chewy – Tart – Sweet – Creamy, that’s this salad.

Quick-Roasted Beet, Arugula And Wheat Berry Salad

Keep it simple and green with food writer and cookbook author Susie Middleton’s new recipe collection. If you’re angling to adapt a more plant-based diet, there’s no better path to healthy living than a reliable cookbook filled with delicious, attractive vegetable dishes developed by a pro. This beet, arugula and wheat berry salad is a fresh, vibrant way to enjoy your ancient grains.

In my garden, strawberries begin to ripen about the same time the first beets are ready to harvest. One day I realized that the sweet, citrusy acidity of my Ozark Beauty strawberries would be the perfect foil for the earthy nuances of beets, and that both go well with maple syrup and balsamic vinegar. Because wheat berries also love maple and balsamic, I had found the perfect pairing for a beautiful and tasty salad. (Cook your wheat berries ahead of time, or if you need a quicker-cooking grain here, use farro.) The cool flavors of arugula and goat cheese add the perfect contrast, but you could certainly leave out the goat cheese for a vegan version. Ideally, use a large platter or two smaller platters for this salad, which gets a whimsical character from scattering and layering the ingredients rather than mixing them in a deep bowl.

Quick-Roasted Beet, Arugula And Wheat Berry Salad

  • Prep Time: 30 minutes plus marinating time
  • Cook Time: 20 minutes
  • Level of Difficulty: Easy
  • Serving Size: 4


  • 1 pound beets (6 to 8 small to medium), any color, unpeeled
  • 1/4 cup plus 1 tablespoon grapeseed or olive oil
  • 1 1/4 teaspoons kosher salt, plus 2 large pinches
  • 1 tablespoon plus 2 teaspoons white balsamic vinegar or a combination of red balsamic vinegar and white wine vinegar
  • 1 tablespoon maple syrup
  • 1 tablespoon fresh lemon juice
  • 3 tablespoons diced fresh strawberries, plus 8 to 10 strawberries, cored and sliced
  • 1 1/2 cups cooked wheat berries
  • 4 cups arugula (preferably small or baby leaves)
  • 1/3 cup chopped toasted pistachio nuts, or toasted sliced almonds
  • 2 ounces fresh goat cheese, crumbled while still cold
  • 1 tablespoon fresh baby mint leaves or slivered mint (optional)


For the salad

Preheat the oven to 450°F. Line two heavy-duty rimmed baking sheets with parchment paper.

Using a sharp, thin-bladed knife, trim the ends of the beets and then slice each beet crosswise into rounds between ⅛ and ¼ inch thick. (Don’t use a mandoline, which would cut them too thin.) If a beet wobbles around while you are trying to cut it, cut a thin piece off the bottom to stabilize it.

If you have both red and yellow beets, put them in separate bowls. Toss the beets with 2 tablespoons of the oil and ¾ teaspoon of the salt. Spread out the beets in a single layer on the baking sheets (preferably keeping red and yellow beets separate) and bake, flipping with a spatula and rotating the pans halfway through cooking, until the beet slices are tender, glistening, and shrunken, a total of 16 to 18 minutes.

In a small bowl, whisk together the remaining 3 tablespoons of oil, the vinegar, maple syrup, and lemon juice, and a big pinch of salt. Stir in the diced strawberries.

Put the wheat berries into a small bowl and season with ½ teaspoon of the salt. Stir in 2 tablespoons of the strawberry dressing and let sit for 10 to 20 minutes to allow the grain to absorb some of the dressing.

Have ready four large dinner plates, two medium platters, or one large platter. (Both ovals and rounds look nice just aim for a lot of surface area.) Reserve a few leaves of arugula, then divide the arugula evenly among your serving dishes, scattering it over the dishes. Sprinkle it all with the remaining big pinch of salt and drizzle with 2 tablespoons of the strawberry dressing, divided up among the dishes.

Over the arugula, arrange or scatter the roasted beets, strawberry slices, and seasoned wheat berries. Drizzle with the remaining dressing, then sprinkle with the goat cheese, the pistachios, the remaining arugula leaves, and the mint leaves (if using). Serve right away.



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Calories per serving: 1224

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How to make

Preheat oven to 400°F (200°C). Line rimmed baking sheet with parchment paper or foil.

Place wheat berries in large saucepan. Add 7 cups (1.75 L) water stir to combine. Bring to a boil over medium-high heat. Reduce heat to medium-low cover with tight-fitting lid and simmer for 50 to 60 minutes or until tender, adding additional water as necessary. Drain well set aside to cool.

Meanwhile, place beets in a shallow roasting pan or 13 x 9-inch (3 L) glass baking dish. Add enough water to come 1-1/2 -inches (4 cm) up sides of pan. Cover tightly with foil. Roast in centre of oven for 50 to 60 minutes or until tender when pierced with fork. Remove and discard foil let stand until cool to touch. Once cooled, peel and cut into wedges set aside.

Place fennel wedges flat on prepared baking sheet. Drizzle with 1 tsp (5 mL) oil. Roast in centre of oven for 25 to 30 minutes, turning once halfway, or until golden and tender. Let cool.,

Whisk together vinegar and mustard in small bowl. Gradually whisk in 1/4 cup (50 mL) oil until mixture is thickened and smooth. Season with salt and pepper. Stir in red onions let stand for 15 minutes.,

Combine wheat berries, beets and fennel in large bowl. Drizzle dressing over top toss to combine. Just before serving, toss salad together with arugula.

Beet and Wheat Berry Salad - Recipes

Here in the Midwest we are hovering between seasons. Winter is over but spring produce is just starting to trickle into the markets. Consequently, I end up eating some strange things that don’t necessarily belong to any season. This salad is a good example. It was inspired by something I ate at Hot Chocolate a couple of months ago that stuck in my head.

I didn’t always like beets and I can totally relate to people who don’t enjoy them, but in recent years I have grown to love them. I suspect they just take some getting used to. They work really well in this salad because they add some sweetness and depth to the wheat berries and arugula. They also add some fantastic color, especially when they bleed onto the feta, turning it bright pink.
This is great for a main course or starter and you can pack it for lunch during the week too. I keep the parts separated and then combine them and dress the salad before leaving for work. It all holds up until noon quite nicely. It is immensely satisfying and really quite beautiful to look at. It might be the perfect thing to be eat while we wait for farmer’s markets to start up.

It always feels a little silly to me to write a recipe for a salad. You know how to make a salad, so use this as inspiration. Feel free to experiment with proportions. Other grains, like farro, could be used in place of the wheat berries.

Roasted Beet Salad with Wheat Berries, Arugula and Feta

Oregano Vinaigrette

  • 1 shallot, finely minced
  • 3 tablespoons white wine vinegar (I like this dressing very acidic, reduce this to 2 tablespoons if you like a more traditional proportion)
  • 1/2 teaspoon honey
  • 1 tablespoon finely chopped fresh oregano
  • 1/2 teaspoon dried oregano
  • kosher salt and freshly ground black pepper
  • 1/4 cup good quality olive oil
  • arugula, preferably baby or wild arugula
  • 2-3 medium beets, roasted, peeled and chopped***
  • 2 cups cooked wheat berries***
  • 1/2 pound feta (I prefer goat’s milk)
  • Fresh oregano

Make vinaigrette: In a small bowl combine the shallot, vinegar, oregano, honey, salt and pepper. Let sit for 15 minutes. slowly add olive oil, whisking to combine.

Assemble salad: Place arugula leaves in a medium bowl and toss with a couple of tablespoons of vinaigrette. Divide dressed arugula among 4 plates. Top with 1/4 of wheat berries and 1/4 of the beets and 1/4 of the feta. Drizzle remaining dressing on top. Sprinkle with some additional oregano, salt and pepper. Serve.

*** To roast beets: Preheat oven to 400° F. Wash beets and wrap individually in aluminum foil. Bake for 45-60 minutes or until a small knife easily glides into beet. Let cool a bit before peeling and chopping.

*** To cook wheat berries: Combine 1 1/2 cups wheat berries, 6 cups of water and 2 teaspoons salt in a medium pot. Bring to a boil and cook, uncovered, until tender. This will take anywhere from 45 minutes to 1 hour and 20 minutes. Add additional boiling water as needed to keep grain covered.

12 Extra-Healthy Beet Salad Recipes

Looking for a vegetable to really bulk up a salad with healthy fiber, vibrant color and a flavor that pairs magnificently with any cheese you can imagine? Look no further than the humble but mighty beet. Check out these 12 extra-healthy beet salad recipes to switch up your purple globe game. By the way, one of the salads is a soup and one is a blended spread, but all the salad ingredients are there. Use your imagination and go nuts! (Nuts also pair very well with beets).

Recipe: Beet Salad With Soft-Boiled Eggs

Roasted beets have a wonderfully intense, sweet flavor, but the long cooking time means it’s not ideal when you want a quick salad. I usually roast a whole tray at once, when I have time, and then use the beets for different things throughout the week — including this salad, which makes a good lunch dish.

Earthy beets and nutty pistachios are the ideal pairing — top with goat cheese for a flavor explosion!

Recipe: Pistachio And Beet Salad With Goat Cheese

Pistachios have become popular in France, as has good pistachio oil. The quality of the oil can be verified by its golden green color it should also be redolent at first whiff of the taste of pistachios. When drizzled over sweet roasted beets and paired with nutty arugula, the match seems just right. If you want to make this a main-course salad, add thin slices of smoked duck breast, a little more oil, and just a tiny bit more sea salt.

A tartare everyone can enjoy. (Photo: John Lee.)

Recipe: Beet Tartare

Best of all, this beet dish is not your typical dollop of health food on a plate. There’s tempura-fried onion and a horseradish sauce for dipping. If you’ve never loved beets but are willing to give them a fair second chance, now’s a very good time.

Serve up these beautiful stripes of purple and green for a light lunch or first course that will delight everyone.

Recipe: Beet Salad With Parsley-Pumpkin Seed Pesto

I find the sweet, earthy flavor of beets is well complemented by this fresh herbal pesto, highlighted with fresh mint and thickened with pumpkin seeds. It’s a full-flavored salad with ravishing colors that’s right at home on a fall table.

A classic combo of beets and goat cheese.

Recipe: Little Beet Salad

Beets and goat cheese are like peanut butter and jelly: they go together perfectly. Add some oranges and fennel to make this salad really pop with flavor.

Recipe: Ukrainian Cold Beetroot Soup

This is incredibly refreshing in the summer. I guess it’s a hybrid of something Russians call okroshka (which comes from kroshit, meaning “to chop into small pieces”) and the Ukrainians kholodnik (“the cold one”). I like the idea of brining the beetroot first. And I like the idea of fresh radishes and cucumber in it, too. Add a small splash of sherry vinegar, and a tiny bit of Tabasco if you can’t find fresh horseradish, to funk it up a little.

Let your garden bounty shine in this healthy, satisfying wheat berry salad.

Recipe: Quick-Roasted Beet, Arugula And Wheat Berry Salad

In my garden, strawberries begin to ripen about the same time the first beets are ready to harvest. One day I realized that the sweet, citrusy acidity of my Ozark Beauty strawberries would be the perfect foil for the earthy nuances of beets, and that both go well with maple syrup and balsamic vinegar. Because wheat berries also love maple and balsamic, I had found the perfect pairing for a beautiful and tasty salad. (Cook your wheat berries ahead of time, or if you need a quicker-cooking grain here, use farro.) The cool flavors of arugula and goat cheese add the perfect contrast, but you could certainly leave out the goat cheese for a vegan version. Ideally, use a large platter or two smaller platters for this salad, which gets a whimsical character from scattering and layering the ingredients rather than mixing them in a deep bowl.

This polenta with beet ribbons is a stunner on the plate and palate.

Recipe: Polenta With Beet Ribbons

If you’re looking to serve something impressive and restaurant-worthy to guests, this dish is sure to fit the bill. Creamy polenta, rich arugula pesto, and sweet, earthy beets combine to create a harmonious, not to mention beautiful, meal. By simply slicing the roasted beets into thin ribbons and curling them around each other, you’ll end up with such a spectacular presentation that it will look like you’ve been to culinary school.

Make your raita pop with a healthy dose of grated beets.

Recipe: Beet Yogurt Raita

This recipe is essentially a two-for-one. It involves making a beet stir-fry, which is great on its own with a dash of lime juice, or you can continue to the next phase and combine the sauté with yogurt to make a raita. I’ve made it with all varieties of beets, from purple to golden. The sweetness of the beets mixes nicely with the sour yogurt, coconut, and green chiles. Shredded carrots can also be used for a variation.

With a healthy spread this bright and beautiful, you may be spoiled for life!

Recipe: Beet And Labneh Dip With Feta And Pistachios

Food writer and recipe developer Dawn Yanagihara figured out something awesome: Those brightly colored vegetables you’re supposed to be eating regularly make beautiful, vibrant-hued dips and spreads. Better still: Those dips and spreads are perfect for blending up the nuts, seeds and other superfoods you’re supposed to be eating regularly, too. The combination of tangy labneh, thick strained yogurt, and sweet, earthy beets makes for a silky, perfectly balanced dip that will brighten up vegetable crudité or chips of any kind. We’re thinking homemade pita chips.

20 Easy, Flavorful Grain Salad Recipes

We rely heavily on grain and rice salads in the wintertime, packing them with the filling, nutrient-dense ingredients they need to become a hearty meal. But then again, the prospect of a dish that requires just one round of cooking, yet can last for days in the refrigerator, is pretty enticing when the temperature starts to rise. Because grain salads are so flexible, you can do a lot of improvising with them, too, using them as vehicles for whatever tasty in-season produce you happen to have picked up recently. And, at the end of the day, they're just plain easy, a feature we can appreciate all year long.

Asparagus and peas with farro, cucumber and tomato with quinoa, and mango and avocado with black rice are just a few of the fresh, seasonally appropriate combinations you'll find in the 20 recipes listed below. If you need a recap of various grains and how to use them, check our comprehensive guide to whole grains here.

Balsamic Wheatberry Salad with Beets & Goat Cheese

I’ve been dying to bake a cake with beets lately, but I’m torn between a chocolate beet cake with pink vanilla (beet-dyed) frosting or a vanilla beet cake with chocolate frosting. Since it was too difficult for me to decide, I ended up just roasting all my beets and using them in a salad instead. You know, to hold me over until I make a beet cake decision.

I know my mind works in mysterious ways. But, the good news is, it will all result in cake. Maybe this weekend? Who knows.

Have you ever had wheat berries? All I have to say is: THEY’RE SO CHEWY! In a good way, obviously.

They are similar in shape and size to barley, and have the same thick, toothsome texture. To make the wheat berries extra flavorful, I made a dressing out of balsamic vinegar, Dijon mustard, olive oil, Rosemary, and finely chopped red onion, then tossed the hot wheat berries into it as soon as they finished cooking. The warm grains absorbed all the flavors of the vinaigrette, and kept the earthy, tangy, complex flavor of balsamic vinegar in every bite.

The only other additions to this salad are roasted beets, fresh goat cheese, and parsley. Roasting the beets makes them extra sweet, and the creamy, slightly tangy goat cheese mellows out the bold flavors in this salad.

Be warned: this salad lasts for days in the fridge, but the beets are going to turn the entire dish red. It’s not an issue, necessarily, but the salad is definitely it’s most beautiful on the first day you make it. If you’re planning to make this for guests and want to make it in advance, I’d recommend mixing the wheat berries with the dressing, and keeping them separate from the roasted beets and goat cheese. Then, when you’re ready to serve, add everything together and toss gently. I’ve been eating leftovers of this salad for lunch this week, and it’s definitely still flavorful after 6 days in the fridge. Just, you know, very red.

I hope you give this simple, flavorful salad a try. I’m crazy about the combination of balsamic vinaigrette, roasted beets, and goat cheese they’re great over greens, but even better when tossed with a hearty grain like wheat berries. While wheat berries definitely add an extra special texture to this salad , you could easily swap them for quinoa, farro, kamut, barley, or even lentils.

If you make this recipe, let me know how it turns out! Leave a comment here or take a picture and tag me on Instagram or Facebook. Also, if any beet cake inspiration strikes while you’re making this salad, be sure to share it with me. I’m leaning towards the chocolate cake with pink frosting but I could be persuaded one way or another.