The Veggie Table: Apple Walnut Wheat Berry Salad

By: Janel Ovrut Funk
wheatberry salad

I’m an apple-a-day kind of girl: I just can’t get enough of that sweet, crunchy, sometimes tart snack that comes in a myriad of different varieties. Apples are portable, satisfying, pair wonderfully with peanut butter, and travel well (I always have one in my carry-on). But sometimes I’m looking for another way to enjoy my apples, which brought me to create this sweet, savory, chewy and crunchy wheat berry salad.

Ingredients:

5 small apples, diced into bite size pieces, dressed in lemon juice to prevent browning

2 cups wheat berries
1 cup crushed walnuts
1 tsp dried rosemary
1 tsp salt
Dressing:
1/2 cup canola oil
3 Tbsp maple syrup
3 Tbsp apple cider vinegar
Pinch of salt and pepper
Instructions:

Cook 2 cups wheat berries according to package directions. Meanwhile, lay walnut pieces in a single layer on a baking sheet and toast lightly in the oven at 350 degrees for 10-15 minutes.

To make the dressing whisk all ingredients together, or shake them vigorously in a closed glass jar.

Combine wheat berries, apples, walnuts, rosemary, and about ¾ of the dressing in a large bowl and mix until dressing is dispersed throughout the salad. Enjoy at room temperature.

In each forkful, you get a nutty crunch from the walnuts, chewy bite from the wheat berries, and crisp tartness from the apples. The dressing’s barely-there sweetness is just enough to keep this dish from tasting like dessert, and the wheat berries’ impressive fiber and protein content per half cup (six grams of each) make this salad especially satisfying.

Looking for other savory apple dishes to make this fall? How do you like these apples?
TELL US: Do you prefer your apples whole, baked into apple desserts, or in savory dishes?

Janel Ovrut Funk, MS RD LDN, loves experimenting with vegetarian and vegan cooking. Read her food blog, Eat Well with Janel , and follow her on Twitter @DietitianJanel .  Catch up on her previous posts here .

Next Up

How to Store and Use Your Freshly Picked Apples — For Weeks!

There's no such thing as taking too many apples from the orchard — here's your strategy for eating them all as the weeks pass.

The Best Spots to Pick Apples or Pumpkins, According to Yelp

The review site has shared Yelpers’ go-to spots. Did your favorite make the cut?

Everything to Know about Apples

How to select, store and slice fall’s quintessential fruit.

7 Essential Apple Gadgets You Need This Fall

These tools make it easy to peel, core and slice your fruit — and more!

What Fruit Is In Season?

Here, a complete season by season breakdown.

11 Healthy Recipes to Help You Reset for Fall

From pumpkin to Brussels sprouts and everything in between, it’s time to start cooking through autumn’s beautiful bounty.

Move Over Pumpkin — Caramel Is the Real Hero of Fall Flavor

There's so much more to caramel than dipped apples.

7 Plant-Based Meals the Whole Family Will Be On Board With

Even meat eaters will be excited about these vegan options.