Wheat Berry and Pomegranate Salad with Maple Dijon Dressing

Taste-testers loved this salad! The pomegranate seeds add a touch of sweetness, while the arugula lends a peppery taste. And the wheat berries, a whole grain, provide a nutty flavour and make this salad an excellent source of fibre.

Wheat Berry and Pomegranate Salad with Maple Dijon Dressing


Quantity Ingredients
3 cups / 750 ml water
1.5 cups / 375 ml wheat berries, rinsed
1-1/3 cups / 325 ml diced Red Delicious apple, with skin (about 1 large)
1 cup / 250 ml pomegranate seeds (about 2 medium)
1/4 cup / 50 ml sliced green onions
1.5 cups / 375 ml coarsely chopped arugula
3 tbsp / 50 ml olive oil
1/3 cup / 75 ml apple cider vinegar
2 tbsp / 25 ml maple syrup
1 tbsp / 15 ml grainy Dijon mustard
4 tbsp / 60 ml unsweetened apple juice
1/4 tsp / 1 ml coarse sea salt, or to taste
Freshly ground black pepper, to taste


  1. In a medium saucepan, bring water to a boil over high heat. Add wheat berries, stir, cover and simmer over low heat until wheat berries are tender, but still chewy, about 30 to 40 minutes.
  2. Remove from heat and drain any excess water. Rinse wheat berries under cold water.
  3. In a large mixing bowl combine cooked wheat berries, apple, pomegranate seeds, green onions and arugula.
  4. In a small mixing bowl whisk together olive oil, apple cider vinegar, maple syrup, mustard, apple juice, salt and pepper.
  5. Pour dressing over wheat berry salad; toss to coat.

Cover and refrigerate for at least 2 hours before serving.

Serves 8.

Per 1 cup (250 ml) serving: 215 cal, 5 g pro, 6 g total fat (1 g saturated fat), 38 g carb, 6 g fibre, 0 mg chol, 103 mg sodium

Tip: Removing the seeds from a pomegranate can be a messy job. The best way to seed a pomegranate is to slice it into quarters. Using your hands, gently split open the fruit and use your fingers to gently pry the seeds away from the peel and white membrane. An easy way to separate the seeds from the membrane is to drop the seeds into a bowl of cold water-the seeds will sink to the bottom and the membrane will float to the top.

Source: Leslie Beck's Healthy Kitchen