Cooking for Wellness

Wheat Berry Salad with Watermelon and Tomatoes

Aug. 17, 2016

An intriguing combination of sweet watermelon and tangy tomatoes makes for a juicy and refreshing summer salad! The cucumber 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.

Both tomatoes and watermelon contain lycopene, which is a phytonutrient in the carotenoid family. Current research is studying lycopene and its potential protection against prostate cancer. Lycopene is fat soluble, so eating a small amount of olive oil at the same meal as tomatoes and watermelon, will increase the absorption of this important phytonutrient.

wheat berry saladServes

  • 4-6


  • 1 ½ Tbsp olive oil
  • 1 ½ Tbsp white balsamic vinegar (can substitute white wine vinegar)
  • ¼ tsp salt
  • ¼ tsp freshly ground black pepper
  • 1 ½ cups cooked wheat berries (about ½ cup dry)
  • 1 cup cucumber, peeled, seeded and sliced
  • 1 cup seedless watermelon, diced
  • 1 cup cherry tomatoes (any color), halved
  • 3 Tbsp chopped fresh mint
  • 2 oz feta cheese, crumbled (about 1/2 cup)
  • 2 Tbsp toasted sunflower seed kernels


  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, tomato, and mint. Stir gently to combine.
  4. Sprinkle with feta cheese and sunflower seeds.