Mediterranean Wheat Berry Salad

John and I have Mediterranean food every week. Often, we’ll have a Hummus snack plate at lunch. We always agree that it is simple, healthy, and delicious.

My Mediterranean/Greek cooking skills were lacking. I could not make falafel or hummus. I decided it was time to make a change.

It was the first meal that showed me I didn’t have to eat a lot of meat or peanut butter in order to be satisfied. I was determined to recreate the salad at home, and I am so happy it came up.

This simple salad is sure to be a hit. This salad is hearty and customizable all year round. It only requires ten simple ingredients, including a simple Greek dressing.

Wheat berries are the foundation of this recipe. They’re whole grain, nutty, and slightly chewy with lots of fiber and vitamins.

All of these ingredients combine to make a delicious, hearty Greek salad that is perfect for lunch, dinner, or as a snack. The wheat berries add chewiness and heartiness. Roasted vegetables warm up the salad and give it a comforting feel. Olives and tomatoes make it fresh and light.

You can serve this salad with or without your favorite additions. I ate mine with pita chips and garlic hummus. Add some fresh greens to the mix for extra nutrition.

It brought me back to the farmers’ market, where I first ate my first Mediterranean wheat-berry salad from a paper cup under the sun. It brought back good memories. Enjoy this salad as much as I enjoyed it. Cheers!



  • One pinch of salt
  • 1 cup of wheat berries*
  • Half a cup of baby tomatoes
  • 1/4 cup kalamata olives (halved)
  • One medium red onion (sliced).
  • Two large leeks were washed thoroughly and diced (green stems removed).


  • 1/4 cup of red wine vinegar
  • Salt and pepper, 1/4 teaspoon each
  • 1 tsp dried Oregano
  • Three cloves of garlic (minced).
  • Olive oil, 1/2 cup

Optional garnishes

  • Pita chips, hummus, pinenuts, fresh parsley


  • Preheat oven to 400 degrees F.
  • Bring 3 cups of water to a rolling boil in a small pan. Add salt and wheatberries, then reduce heat to simmer. Continue cooking for another 25-30 minutes or until the potatoes are tender. The meat should be chewy but not hard.
  • Add to a large bowl. For added flavor, add 2 tsp of olive oil and a dash of salt (amounts are as written in the original recipe // adjust if you change batch size).
  • Prepare leeks and onion, place them on a baking sheet lined with foil or parchment, and add 1 Tbsp of olive oil. Add a pinch of salt and pepper. (Amounts are as written in the original recipe // adjust for changes to batch size). Bake for 23-28 mins or until golden brown and tender. Stir halfway to ensure even cooking. Set aside.
  • Prepare dressing in the meantime by mixing all ingredients, except olive oil, into a small bowl. As you whisk, add olive oil to emulsify. Add all ingredients into a jar and shake it vigorously. Seasonings can be adjusted to taste.
  • Toss the wheat berries with tomatoes, olives roa, sted leeks, and enough dressing to cover. There will likely be leftover dressing.
  • As written in the original recipe, serve four generously. Cover and keep in the refrigerator for several days. The more it marinates and sits, the stronger the flavor.
  • Other garnishes could include hummus and pine nuts.

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