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Wheat Berry Salad with Tuna and Tomatoes

Packed with fiber, protein, and flavor, this Wheat Berry Salad with Tuna and Tomatoes is a must-try for anyone trying to eat better. You just don’t get much healthier than this, and it’s an easy salad to make that keeps well in the fridge for a few days.

A horizontal image of Wheat Berry Salad with Tuna and Tomatoes.

I’ve been making this Wheat Berry Salad with Tuna and Tomatoes long before wheat berries were a thing. In fact, this is the salad that inspired the name of my business, which was part gourmet-to-go, part deli, and part catering company. I like wearing a lot of hats!

This salad is super crazy good for you. It’s packed with flavor, freshness, protein, and fiber. And it’s really quite easy to make. The hardest part of this recipe is cooking the wheat berries, but don’t worry, I’ve got you covered.

Wheat berries in a bowl with a spoon.
Image source: Depositphotos

What Are Wheat Berries?

Wheat berries are the actual kernel of wheat that’s stripped from the stalk. When you purchase them, the bran, germ, and endosperm are all still intact, and because there’s no tough outer hull, you can eat the whole kernel. They are unprocessed and 100% natural.

There are two main types of wheat berries: hard and soft. Both can be eaten, but the hard ones tend to remain a bit chewier when cooked. There are red and white varieties of both hard and soft wheat berries.

Where Can I Buy Wheat Berries?

Large supermarkets might carry them in the natural food section or in with the other grains. You can certainly find them at Whole Foods or another health-centric grocery store. For this salad, look for red or white soft wheat berries, but any kind will work.

Ingredients

  • Wheat berries – Soft red or white wheat berries are best.
  • Tomatoes – Roma, grape tomatoes, or cherry tomatoes.
  • Green onion – Sliced; white and green parts.
  • Tuna – Drained.
  • Olive oil – Use a good quality olive oil.
  • Lemon juice – From a fresh lemon.
  • Parsley – Fresh parsley; chopped.
  • Salt and pepper – To taste.
labeled ingredients to make Wheat Berry Salad with Tuna and Tomatoes.

How To Make The Best Wheat Berry Salad with Tuna and Tomatoes

  1. Boil the wheat berries in a large pot filled with salted water. Boiling time will vary based on the kind of wheat berries you have, but expect 45-60 minutes. You want to boil them until some of them start to split open and they aren’t too hard to chew. They will still have some firmness even when cooked.
  2. Drain, rinse, and cool the wheat berries. I run cold tap water over them to chill them down.
  3. Toss the wheat berries with the tuna, diced tomato, green onion, and parsley.
  4. Whisk the lemon juice and olive oil in a small bowl until emulsified, then toss the dressing with the salad.
  5. Season with salt and pepper and serve.
A horizontal image of Wheat Berry Salad with Tuna and Tomatoes.

How To Know When Wheat Berries Are Cooked

Wheat berries must be boiled before you can eat them. They are dry and hard and cannot be chewed or digested until boiled. Actual boiling time varies based on the kind of wheat you’re using. I simmer the wheat berries in plenty of salted water until they start to split open and reveal the ivory-white interior. You can also taste some – they should be firm and still have a bit of chew but not be too hard to eat.
When many of the berries have split open, they’re ready to eat.

Chef Jenn’s Tips

  • Use an alligator chopper to dice the Roma tomatoes.
  • Any kind of canned tuna will work – make sure it is well-drained.
  • You can eat this salad as soon as it is mixed – no need to chill it to let the flavors marry.
  • Use canned salmon instead of tuna.

Recommended

Serving Suggestions

This is one of those salads that’s got it all! It has protein from the tuna, fiber from the wheat berries, and lots of tasty goodies to add flavor. You can eat it as a main dish for dinner or light lunch. I will also often pair a bowl of soup or a yummy fried chicken sandwich with it for a more substantial meal. And because you had such a nutritious salad, you can splurge a little with a slice of this healthy chocolate cake.

Storage

Keep any leftovers in an airtight container in the fridge for 3-4 days. I have frozen and thawed this wheat berry salad recipe, but the tomatoes will break down when thawed. The texture will be a bit off, but it is still delicious. Just add some freshly chopped tomatoes for a burst of flavor and freshness if you freeze this dish.

Step By Step Process

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A vertical image of Wheat Berry Salad with Tuna and Tomatoes.
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5 from 5 votes

Wheat Berry Salad with Tuna and Tomatoes

Bright, fresh, and flavorful, this healthy and nutrient-dense salad is a tasty pick for lunch or dinner! Easy to make, add some fiber and flavor to your day!
Course Salad
Cuisine American
Keyword canned tuna, grilled bread with tomatoes, tuna salad, wheat berries, wheat berry, wheat berry salad with tuna and tomatoes
Prep Time 10 minutes
Cook Time 1 hour
Total Time 1 hour 10 minutes
Servings 8 servings
Calories 214kcal
Author Chef Jenn

Ingredients

  • 1.5 cups dry wheat berries
  • 1 cup diced tomatoes
  • 1 can tuna 6 ounce can; drained
  • 1 cup sliced green onions white and green parts
  • 1/4 cup chopped parsley
  • 1/4 cup olive oil
  • 2 tablespsoons fresh lemon juice
  • salt and pepper to taste

Instructions

  • Boil the wheat berries in salted water until they soften and start to split open. This can take up to an hour depending on the kind of wheat berries you use.
  • Drain and rinse the cooked wheat berries under cold running water to chill them.
  • Toss the wheat berries with the diced tomatoes, sliced green onions, drained tuna, and parsley.
  • Whisk the lemon and olive oil together in a small bowl until emulsified. Mix the dressing into the salad.
  • Season to taste and serve!

Notes

Chef Jenn’s Tips

  • Use an alligator chopper to dice the Roma tomatoes.
  • Any kind of canned tuna will work – make sure it is well-drained.
  • You can eat this salad as soon as it is mixed – no need to chill it to let the flavors marry.
  • Use canned salmon instead of tuna.

Nutrition

Serving: 0.5cup | Calories: 214kcal | Carbohydrates: 29g | Protein: 10g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Cholesterol: 8mg | Sodium: 53mg | Potassium: 139mg | Fiber: 6g | Sugar: 1g | Vitamin A: 330IU | Vitamin C: 8mg | Calcium: 41mg | Iron: 2mg

A Note on Nutritional Information

Nutritional information for this recipe is provided as a courtesy and is calculated based on available online ingredient information. It is only an approximate value. The accuracy of the nutritional information for any recipe on this site cannot be guaranteed.

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