A Salad and a Meal, All In One: Wheat Berries and Brussels Sprouts

I don’t know about you, but if I’m eating a salad as a meal, I want it to have some heft. I can’t last until my next meal on mixed greens alone. Enter wheat berries and Brussels sprouts. Together with some nuts and cheese, they make tasty a salad filled with protein and fiber, which does wonders for satiety.

If you aren’t already familiar with wheat berries, I hope you’ll give them a shot. A wheat berry is the entire wheat kernel before it’s been processed. The grains are chewy and nutty and simply wonderful.

I soak mine overnight to speed up the cooking by a few minutes, but if you forget that step, don’t worry. Just cook them a little bit longer. In fact, why not cook a few cups of wheat berries while you’re at it. You’ll have a delicious and nutritious staple ready to go all week long.

Wheat Berry and Shredded Brussels Sprouts Salad

Serves 4

Ingredients:

1 cup wheat berries

Coarse salt and freshly ground pepper

2 teaspoons Dijon mustard

2 tablespoons fresh lemon juice

1/4 cup extra virgin olive oil

12 ounces Brussels sprouts, halved lengthwise and very thinly sliced crosswise

1 cup packed fresh parsley leaves

1/2 cup chopped dates (about 7)

3/4 cup roasted, salted almonds, coarsely chopped

1 ounce Pecorino cheese, shaved with a vegetable peeler

Directions:

In a small bowl, combine wheat berries and 2 cups water. Refrigerate for at least 8 hours.

Drain and rinse the wheat berries. In a medium pot, bring 3 cups salted water to boil. Add wheat berries and simmer until tender but still chewy, 30 to 50 minutes. Drain and let cool.

In a large bowl, whisk together Dijon and lemon juice. Add olive oil while whisking. Season dressing with salt and pepper to taste. Add wheat berries, Brussels sprouts, parsley, and dates and toss to coat. Top with almonds and Pecorino to serve.

Get more healthy dish ideas:

Foods with 100 Calories

Healthy Weeknight Dinners

5 Healthy Breakfasts to Fit into Your Schedule

Samantha Seneviratne is a New York-based writer, recipe developer and food stylist. She blogs about dessert at Love, Cake.

Keep Reading

Next Up

All the President's Meals

The Obamas share a favorite family meal and a new dish from the White House garden.

The Italian Meal

Traditionally, the main meal in Italy is a lengthy affair, composed of a number of small courses. Dishes typically are relatively simple, with seasonal and fresh ingredients.

The Spanish Meal

Dining in and out in Spain

Weekend Warrior Meal-By-Meal Shopping List

Here are all the ingredients you will need to make the recipes featured in the Weekend Warrior episode of The Kitchen (KC1104H). 

Know It All: Pimiento Cheese

The Southern spread is hitting it big. Whip up a batch!

Chopped All-Star Charities

On Chopped All-Stars, 16 chefs you know and love are competing to win $50,000 for their favorite charity. Check out which organization each chef is playing for in Season 2.

Smart Shopping Guide for Healthy Meals

Shopping for your week's groceries is always a puzzle. How do you get everything you need in one shot and avoid midweek runs for forgotten items? Here are some tips from the Food Network Kitchens.

Healthy Eating: All About Quinoa

Quinoa is full of protein, nutritious, easy to digest and gluten-free. Find out how to cook with quinoa with these tips from Food Network.