Tomato Wheat Salad

Elevate your salad game with this vibrant and hearty Tomato Wheat Salad, a wholesome dish packed with fresh, Mediterranean-inspired flavors. Featuring chewy wheat berries (or quick-cooking bulgur wheat) as a nutritious base, this salad is loaded with juicy cherry tomatoes, crisp cucumber, sharp red onion, and a fragrant medley of fresh parsley and mint. A zesty olive oil and lemon dressing ties everything together, while optional crumbled feta adds a creamy, tangy finishing touch. Perfect as a light lunch, refreshing side dish, or a make-ahead meal, this recipe is simple to prepare in just 45 minutes and can be customized with your favorite seasonal ingredients. Whether served chilled or at room temperature, this Tomato Wheat Salad is a deliciously satisfying option for any occasion.

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup wheat berries (or bulgur wheat)
• 3 cups water
• 1 teaspoon salt
• 2 cups cherry tomatoes
• 1 large cucumber
• 0.5 medium red onion
• 0.5 cup fresh parsley
• 0.25 cup fresh mint leaves
• 3 tablespoons olive oil
• 2 tablespoons lemon juice
• 0.25 teaspoon black pepper
• 0.5 cup feta cheese (optional)

Directions

Step 1

Rinse the wheat berries thoroughly under cold water using a fine-mesh sieve.

Step 2

In a medium-sized pot, combine the wheat berries, water, and 1/2 teaspoon of salt. Bring to a boil over medium-high heat.

Step 3

Reduce the heat to low, cover the pot, and simmer for 25-30 minutes until the wheat berries are tender but still chewy. Drain any excess water and let them cool completely.

Step 4

While the wheat berries cool, wash and halve the cherry tomatoes. Peel the cucumber (optional), dice it into small pieces, and set aside.

Step 5

Finely dice the red onion and chop the parsley and mint leaves. Combine them in a large mixing bowl.

Step 6

In a small bowl, whisk together the olive oil, lemon juice, remaining 1/2 teaspoon of salt, and black pepper to make the dressing.

Step 7

Add the cooled wheat berries, cherry tomatoes, cucumber, onion, parsley, and mint to the large mixing bowl. Toss until everything is evenly combined.

Step 8

Pour the dressing over the salad and mix well. Taste and adjust seasoning if needed.

Step 9

If desired, sprinkle crumbled feta cheese on top before serving for an extra burst of flavor.

Step 10

Serve immediately or refrigerate for up to 4 hours to let the flavors meld together. Enjoy!

Nutrition Facts

Serving size	1973.7 grams (1973.7g)

Amount per serving	% Daily Value*
Calories	1580

Total Fat 74.40g	95%
Saturated Fat 25.50g	127%
Polyunsaturated Fat 4.10g
Cholesterol 107mg	36%
Sodium 3796mg	165%
Total Carbohydrate 198.90g	72%
Dietary Fiber 37.20g	133%
Total Sugars 24.40g
Protein 52.40g	105%

Vitamin D 0IU	0%
Calcium 1057mg	81%
Iron 18mg	99%
Potassium 3014mg	64%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 40.0%

Protein: 12.5%

Carbs: 47.5%