Whole wheat berries lend themselves to both summer and winter dishes. Much of the flavor in this salad comes from the tangy juice of chopped tomatoes, almost like a marinade for the chewy wheat. The salad is all about texture, with crunchy celery (or cucumber) and soft feta contrasting with wheat.

Ingredients

  • 1 cup farro or wheat berries, rinsed, soaked for several hours or overnight in 1 quart water
  • Salt
  • freshly ground pepper
  • 1 ½ to 2 cups diced tomatoes
  • 1 tablespoon sherry vinegar
  • 1 teaspoon balsamic vinegar
  • 1 cup diced celery or cucumber, or a combination
  • 3 tablespoons freshly squeezed lemon juice (more to taste)
  • 3 tablespoons extra virgin olive oil
  • 2 ounces feta, crumbled (about 1/2 cup)
  • 1 to 2 tablespoons chopped fresh mint
  • 3 tablespoons chopped fresh parsley
  • Nutritional Information
    • Nutritional analysis per serving (6 servings)

      197 calories; 9 grams fat; 2 grams saturated fat; 5 grams monounsaturated fat; 1 gram polyunsaturated fat; 23 grams carbohydrates; 4 grams dietary fiber; 4 grams sugars; 6 grams protein; 8 milligrams cholesterol; 108 milligrams sodium

    • Note: Nutrient information is not available for all ingredients. Amount is based on available data.

Serves six

Preparation

  1. Place the wheat berries and their soaking water in a large saucepan. Add salt to taste, and bring to a boil. Reduce the heat, cover and simmer one hour or until the grains are tender and beginning to splay. Turn off the heat, and allow the wheat berries to sit in the hot water for another 15 minutes. Drain.
  2. While the wheat berries are cooking, dice the tomatoes and place in a bowl. Sprinkle with salt, and add the sherry and balsamic vinegars. Toss together, and let sit for one hour.
  3. After you drain the wheat berries, toss with the tomatoes and juices. Allow to marinate together for one hour. Add the remaining ingredients, and toss together. Refrigerate until ready to serve, or serve at once.
  • Advance preparation: This salad keeps well for several hours in the refrigerator. Martha Rose Shulman can be reached at martha-rose-shulman.com.

About 2 hours 30 minutes

Dining and Cooking