A vibrant whole grain wheat berry salad bursting with fresh veggies, bright citrus, and satisfying crunch.

This whole grain wheat berry salad does everything a great whole‑grain dish should do—bright, chewy, crisp, sweet, and deeply satisfying. The wheat berries aren’t just the base; they’re the reason the whole bowl sings.

Their nutty bite pairs with crunchy carrots, sweet peas, juicy red peppers, tart dried cranberries, and toasty sunflower seeds in a way that feels both energizing and comforting. A splash of red wine vinegar, lemon, and olive oil ties it all together with a fresh, lively finish.

You’ll be amazed at how a simple grain can carry so much flavor, texture, and nourishment. Whole grains bring fiber, protein, minerals, and that unmistakable hearty chew that makes every forkful feel like real food.

Try this wheat berry salad and see how a small shift toward whole‑grain cooking can make your meals—and your body—feel even better. Find your Oklahoma grown wheat berries at local shops, farmer’s markets, or Chisholm Trail Milling. For more steps toward wholesome foods and strategies for improving your health, reach out anytime.

Check out this recipe featured on Fox 25 Good Day Oklahoma’s Tasty Tuesday (5/26/2026)

Makes 2 quarts (six 1.5 cup servings)

Ingredients

• 3 cups cooked wheat berries
• 1 cup carrots, shredded
• 1 cup sweet peas, frozen
• ¾ cup dried cranberries
• 1 cup sunflower seeds (roasted & salted)
• 2 tablespoons parsley, chopped
• 3 tablespoons green onions, chopped
• 1 red bell pepper, small diced
• 1 clove garlic, minced
• 1 tablespoon red wine vinegar
• 1 tablespoon lemon juice
• 5 tablespoons extra virgin olive oil
• Salt and Pepper to taste

Preparation

1. Mix wheat, carrots, peas, dried cranberries, sunflower seeds, parsley, green onion, and bell pepper in a bowl until thoroughly combined.
2. Whisk garlic, vinegar, lemon juice, and olive oil together then pour over salad and toss.
3. Taste the salad and add salt and pepper to taste. Enjoy!