Wheat Berry and Pomegranate Salad with Maple Dijon Dressing

Taste-testers loved this salad! The wheat berries, a whole grain, provide a nutty flavour and make this salad an excellent source of fibre. I also like to add orange segments to this salad.

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 / 50 ml unsweetened apple juice
1/4 tsp / 1 ml coarse sea salt, or to taste
Freshly ground black pepper, to taste


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.

Remove from heat and drain any excess water. Rinse wheat berries under cold water.

In a large mixing bowl combine cooked wheat berries, apple, pomegranate seeds, green onions and arugula.

In a small mixing bowl whisk together olive oil, apple cider vinegar, maple syrup, mustard, apple juice, salt and pepper.

Pour dressing over wheat berry salad; toss to coat.

Cover and refrigerate for at least 2 hours before serving.

Serves 8.

Nutrition Facts

Serving Size Per 1 cup (250 ml)
Calories 215
Cholesterol 0
Carbohydrates 38
Fiber 6
Fat 6
Saturated Fat 1
Trans Fat 0
Sodium 103

Source: Leslie Beck's Healthy Kitchen