(Updated 7/15/2020) Over this busy summer weekend, everyone was delighted to have a big batch of my Cherry Wheat Berry Super Salad on hand for a picnic lunch down at the lake and leftovers to pair next day with our grilled steaks. Cherry season makes me want to do a happy dance and this year was no exception, especially because I scored both Bing and Rainer cherries on sale for a pittance! 

In addition to sweet cherries, this satisfying, savory-sweet salad features iron-rich spinach, satiating nuts and seeds, and whole-grain wheat berries.  Not to mention feta and balsamic vinaigrette for even more flavor. The ingredients all marry beautifully together – you won’t be cherry-picking the fruit out, you’ll be licking the bowl clean! 

One of things I love most about this cherry salad is that contrasting combo of sweet and salty – super ripe cherries combined with salty feta cheese tossed with filling wheat berries and dressed in a tangy-sweet balsamic dressing. Plus, it’s a fun family recipe to make — put the kids to task pitting the cherries with an official cherry pitter

There is no other fruit in this recipe, despite the confusing name wheat “berries.” Wheat berries are actually the entire, edible part of the wheat grain before it gets processed into bran, germ and endosperm – I think I have that right. Anyhow, wheat berries are as “whole grain” as it comes when you’re talking about wheat. Wheat berries are incredibly healthy and packed with loads of nutrition including a good amount of dietary fiber, potassium and iron. Not to mention, healthy, complex carbohydrates to fuel your body and brain. The only caveat is that wheat berries are not gluten-free (obviously), if this is of concern to you – however, having gluten doesn’t make wheat berries unhealthy, quite the contraire.

Cherries are a super food and pack a wallop of vitamins, antioxidants and other nutrients in each tiny fruit – your body will be feeling anything but in the “pits.”  What else is going on in this salad? Slivered blanched almonds and pepita seeds add crunch along with healthy fats, vitamins and even more fiber. And, we all know how beneficial spinach greens are!  Feta cheese crumbles add a salty edge to the savory-sweet experience, but feel free to leave off or swap according to your cheese preferences.

This summer salad is perfect as a light lunch or side dish to a grilled lean protein. It can be made ahead (perfect for meal prepping), can be kept chilled overnight (great for make ahead and leftovers) and also layers up well in a jar (ahhh, an eat-at-your-desk meal solution).

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Cherry Wheat Berry Super Salad

Prep Time

10 mins

Cook Time

15 mins

Total Time

40 mins

 

Life is like a bowl of cherries . . . tossed with seeds, whole grains and greens! This easy summer salad recipe is perfect for picnic, pool party or potluck -- even meal prepping.

Course: Fruit, Salad, Side Dish

Cuisine: American

Servings: 6 servings

Ingredients

• 1 cup dry wheat berries
• 1 1/2 cups water
• 3 cups sweet cherries, pitted and halved* *I used a blend of bing and rainer
• 1/3 cup finely diced red onion
• 1/2 cup blanched slivered almonds
• 1/2 cup raw pepita seeds can substitute sunflower
• 3 cups packed shredded fresh spinach leaves
• 6 tablespoons prepared balsamic vinaigrette
• 4 ounces crumbled Feta cheese

Instructions

1. Place wheat berries in medium pot and add water. Bring to boil over medium-high heat. Reduce heat and simmer for 15 t o18 minutes, or until water has been absorbed at wheat berries are tender but with an al dente bite.
2. Dump cooked wheat berries on a rimmed baking sheet and cool in the refrigerator for 15 minutes. Or, wheat berries may be prepped earlier and chilled until recipe assembly.
3. In large bowl, add wheat berries, halved and pitted cherries, chopped onion, pepita seeds, blanched almonds, and spinach. Toss together until combined. Drizzle with balsamic vinaigrette and sprinkle on feta crumbles, gently stirring until evenly coated. Serve cold or at room temperature. *To layer a one-serving jar salad, pour 2 tablespoons balsamic vinaigrette into bottom of large glass jar. On top of dressing, in following order, add ½ cup cooked wheat berries, 1 ½ tablespoons red onion, ½ cup cherries, ½ cup packed spinach leaves, 1 ½ tablespoon almonds, 1 ½ tablespoons pepitas, and about ¾ ounce feta cheese crumbles.
4. In large bowl, add wheat berries, halved and pitted cherries, chopped onion, pepita seeds, blanched almonds, and spinach. Toss together until combined. Drizzle with balsamic vinaigrette and sprinkle on feta crumbles, gently stirring until evenly coated. Serve cold or at room temperature. *To layer a one-serving jar salad, pour 2 tablespoons balsamic vinaigrette into bottom of large glass jar. On top of dressing, in following order, add ½ cup cooked wheat berries, 1 ½ tablespoons red onion, ½ cup cherries, ½ cup packed spinach leaves, 1 ½ tablespoon almonds, 1 ½ tablespoons pepitas, and about ¾ ounce feta cheese crumbles.