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URMC / Wilmot Cancer Institute / Patients & Caregivers / Wellness Services / Cooking for Wellness / August 2018 / Wheat Berry Salad with Watermelon and Arugula

Wheat Berry Salad with Watermelon and Arugula

An intriguing combination of sweet watermelon and tangy arugula makes for a refreshing summer salad! The cucumber slices and sunflower seeds add crunch, and it is finished with fresh mint. Wheat berries provide a nutty flavor and chewy texture, but other whole grains can be used to make this salad -- try quinoa, farro or brown rice. 

wheat berry salad with watermelonServes:

  • 4-6

Ingredients:

  • 1 ½ cups cooked wheat berries (about ½ cup dry)
  • 1 cup cucumber, peeled, seeded and sliced
  • 1 ½ cups seedless watermelon, cut into ¼” dice
  • 2 cups arugula
  • 3 Tbsp chopped fresh mint
  • 2 Tbsp toasted sunflower seeds
  • ½ cup feta cheese, crumbled (optional)

Dressing:

  • 1 ½ Tbsp olive oil
  • 1 Tbsp white balsamic vinegar (can substitute white wine vinegar)
  • ¼ tsp salt
  • 1/8 tsp freshly ground black pepper

Instructions:

  1. To prepare dressing: whisk together olive oil, vinegar, salt and pepper. Set aside.
  2. Put cooked wheat berries in a large serving bowl. Pour dressing over the wheat berries; toss to coat.
  3. Add prepared cucumber, watermelon, arugula, and mint. Stir gently to combine.
  4. Sprinkle with sunflower seeds and feta cheese, if using.

Source:

www.cookinglight.com

8/13/2018

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