Curried Wheat Berry Salad


Delicious, Mediterranean-influenced salad. It's a healthy whole food salad that can be eaten as a main dish or side dish. Eat immediately or chill for several hours. I think it gets better after sitting for a few hours, as the raisins soften up and the wheat berries absorb some spice. Eat up!

Prep Time:
10 mins
Cook Time:
45 mins
Additional Time:
8 hrs
Total Time:
8 hrs 55 mins
8 servings


  • 2 cups wheat berries

  • 6 cups water

  • 1 teaspoon olive oil

  • salt to taste

  • cup olive oil

  • 1 ½ teaspoons curry powder

  • 1 tablespoon dried parsley

  • 1 teaspoon red pepper flakes

  • 1 (15 ounce) can chickpeas (garbanzo beans), rinsed and drained

  • 1 cup unsalted sunflower seeds

  • 1 ¼ cups raisins


  1. Place wheat berries in a large container and cover with several inches of cool water; let stand 8 hours to overnight. Drain.

  2. Bring 6 cups water and wheat berries to a boil in a saucepan; add 1 teaspoon olive oil and salt. Reduce heat to medium-low, cover, and simmer until the wheat berries are tender and have split open, 45 minutes to 1 hour. Drain and rinse wheat berries with cold water.

  3. Whisk 1/3 cup olive oil, curry powder, parsley, red pepper flakes together in a bowl until dressing is evenly mixed.

  4. Combine wheat berries, chickpeas, sunflower seeds, and raisins in a bowl. Drizzle dressing over wheat berry mixture; toss to coat and season with salt.

Nutrition Facts (per serving)

469 Calories
20g Fat
67g Carbs
12g Protein
Nutrition Facts
Servings Per Recipe 8
Calories 469
% Daily Value *
Total Fat 20g 26%
Saturated Fat 2g 12%
Sodium 117mg 5%
Total Carbohydrate 67g 24%
Dietary Fiber 10g 36%
Total Sugars 16g
Protein 12g
Vitamin C 3mg 14%
Calcium 62mg 5%
Iron 4mg 21%
Potassium 565mg 12%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.