Cooking for Wellness

Wheat Berry Salad with Watermelon and Arugula

Aug. 13, 2018

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. 


  • 4-6


  • 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)


  • 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


  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.