May 21, 2023

Wheat Berries apricot salad with olives, mint and Sumac

I am adding Wheat Berries to my grain salad list. They hold up well, can be served hot or at room temperature or cold, and are great for soaking up lemony bits of dressing and flavor. This salad is dairy free but a crumbled-up block of feta or goat cheese would be nice to add too. If you are wondering what Sumac is it has a tart, lemony flavor that is often used to add acidity and brightness to dishes. It’s like a hit of citrus in spice form. 

Wheat berries are the whole kernel of wheat, with the bran, germ, and endosperm intact. They are a good source of fiber, protein, and other nutrients. Wheat berries can be cooked and eaten as a side dish, added to salads, or used in soups and stews. They can also be ground into flour for baking.

To cook wheat berries, conventionally rinse them well and then place them in a pot with a ratio of 2 cups of water to 1 cup of wheat berries. Bring the water to a boil, then reduce the heat to low and simmer for 30-40 minutes or until the wheat berries are tender. Drain any excess water and serve.

Or cook them in the Instant Pot As I did here:


Wheat berries can be stored in an airtight container in the pantry for up to 6 months.

Here is my first salad with the berries and it was wonderful served with Chicken Marbella from the Silver Palette Cookbook.


Wheat Berry Apricot Salad with Olives, Mint and Sumac

Wheat Berry Apricot Salad with Olives, Mint and Sumac

Yield: 4

This wheat berry salad is fresh and citrusy with sumac, mint, and lemon juice


For The Salad

  • 2 cups cooked wheat berries (see notes for stove top or Instant Pot recipe)
  • 1/2 cup crushed pistachios (crush with the back of a knife to break them up)
  • 1/2 cup chopped dried apricots
  • 1/2 cup Kalamata olives
  • 1/4 cup diced red onion
  • 1/4 cup chopped parsley
  • 1/4 cup chopped mint
  • 1/4 cup chopped green onions

For The Dressing

  • 4 Tablespoons Olive Oil
  • 1 Tablespoon honey
  • Juice and zest of one lemon
  • 1/2 teaspoon Sumac seasoning
  • 1 teaspoon salt
  • 1 teaspoon fresh cracked black pepper


  1. Assemble wheat berries, crushed pistachios, apricots, olives, onion, parsley, mint, and green onions in a large bowl.
  2. Shake oil, honey, lemon juice, Sumac, and salt in a mason jar
  3. Toss salad ingredients with dressing and finish with cracked black pepper


    You can cook wheat berries on your stovetop or in your Instant Pot.

    1. Bring to a boil and then lower to a simmer and cover.  Cook for about 45 minutes. Check for doneness and  If they’re not done, continue cooking, checking every 5 minutes.  When the wheat berries are done, the kernels are plump, and some have begun to split.  They should be chewy, not mushy or tough. 

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