Autumn Wheat Berry Salad

  • Serves 4
  • Preparation Time:
  • Cook Time:


  • 2½ cups wheat berries, soaked overnight
  • ¼ cup plus 2 tablespoons apple cider vinegar
  • ¼ cup brown rice syrup
  • 2 celery stalks, thinly sliced
  • ½ cup chopped green onion (white and green parts)
  • 2 tablespoons minced tarragon
  • 1 Bosc pear, cored and diced
  • ½ cup fruit-sweetened dried cranberries
  • Salt and freshly ground black pepper to taste

Wheat berries are one of the heartiest grains, which gives them a long cooking time along with their exceptional health benefits. Use quinoa or millet for a gluten-free (and somewhat quicker-cooking) alternative.

From Forks Over Knives ­— The Cookbook


Bring 5 cups water to a boil in a medium saucepan and add the wheat berries. Return to a boil over high heat, reduce the heat to medium, cover, and cook until the wheat berries are tender, about 1¾ hours. Drain the excess water from the pan and rinse the berries until cool.

Combine all the other ingredients in a large bowl. Add the cooled wheat berries and mix well. Chill for 1 hour before serving.

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Del Sroufe

Chef Del Sroufe is co-owner and executive chef of Wellness Forum Foods, a whole-food, plant-based meal delivery and catering service in Columbus, Ohio. He is the author of Forks Over Knives – The Cookbook and Better Than Vegan. Del teaches cooking classes and helps people transition to a healthy plant-based diet.

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