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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!
Prep Time10 minutes
Cook Time1 hour
Total Time1 hour 10 minutes
Course: Salad
Cuisine: American
Keyword: canned tuna, grilled bread with tomatoes, tuna salad, wheat berries, wheat berry, wheat berry salad with tuna and tomatoes
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