Wheat Berry Grain Bowl with Arugula, Roasted Carrots and Delicata Squash

This grain bowl is based on wheat berries. You could, of course, make this grain bowl using farro or barley or brown rice instead if you prefer, but if you haven't tried wheat berries, why not give it a whirl?

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There’s a little restaurant cafe in Kingston, Ontario that I love to visit because it has creative and delicious salads (among other things). One of the salads I had there a little while ago was a grain bowl salad with some roasted vegetables. It was so delicious and I felt so good afterwards that I wanted to recreate a similar wheat berry grain bowl at home. Now, I hear what you’re muttering… you don’t want a salad where you have to cook the ingredients and that’s why I’m sending this recipe out to you on a Sunday, when you might have just a little more time – just 30 minutes more, because that’s all the extra time you are going to need to cook the wheat berries.

First things first – what is a wheat berry? Simple – wheat berry is the grain of wheat that has had nothing stripped away. It still contains the germ, bran and endosperm and therefore all the nutrients that ever existed in the wheat kernel – it is full of fiber, protein, iron, vitamins and minerals. Once cooked in salted water and drained, it tastes a little nutty, a little chewy and really satisfying. 

Wheat berry grain bowl on a white wooden table.

Once you have the wheat berries cooked, you can store them in your refrigerator and make a grain bowl with any number of ingredients later in the week. The recipe below is for making a wheat berry grain bowl from scratch, adding carrots and delicata squash, but these easy, delicious and good for you bowls really are perfect for using up leftovers. For instance, incorporate some leftover vegetables from dinner, a little leftover chicken or steak that isn’t enough to make a full meal, some scraps of cheese, a little fruit, any nuts or seeds you have around – all of these are good ingredients to top the wheat berries and make a delicious meal. 

This recipe will give you a start of what to do, but after that anything goes. Just make sure you include the following components:

  • some greens (lettuce, kale, arugula, etc…)
  • some protein (tofu, chicken, lentils, quinoa, chopped egg)
  • some complex carbs (wheat berries, brown rice, barley, etc…)
  • some vegetables (anything goes!)
  • something sweet (fruit)
  • something crunchy (nuts and seeds)
  • and then throw in something fun if you feel like it (cilantro, coconut, avocado, whatever). 

If you’re looking for a way to make this recipe just a little faster, try cooking the wheat berries in your pressure cooker or Instant Pot®. You would cook them exactly the same way you would cook farro (6 cups water, 2 cups wheat berries, salt – 15 minutes in the pressure cooker, natural release for 10 minutes and then quick release) and you can see a video of a similar grain bowl salad here.  

Wheat Berry Grain Bowl with Arugula, Roasted Carrots and Delicata Squash

  • Servings:
    4
    to 6

Ingredients

  • 2 cups wheat berries
  • 1 teaspoon salt
  • 4 carrots sliced 1-inch thick
  • 2 cups cubed delicata squash no need to peel
  • 2 shallots sliced ½-inch thick
  • olive oil
  • ½ teaspoon dried sage
  • salt and freshly ground black pepper
  • 1 cup canned chickpeas rinsed
  • 4 ounces arugula
  • ¼ cup apple cider vinegar
  • 1 Roma or Gala apple cubed
  • ¼ cup roasted pumpkin seeds
  • 4 ounces feta cheese crumbled

Instructions

  1. Pre-heat the oven to 450°F.
  2. Place 5 cups of water, salt and the wheatberries in a medium sized saucepan. Bring it to a boil and then lower the heat and simmer for 25 to 30 minutes until the wheatberries are tender (depending on the variety and age of the wheatberry, it could take a little longer, so cook until tender). Drain the water and cover the wheat berries to keep warm.
  3. Place the carrots, delicata squash and shallots on a baking sheet. Drizzle a little olive oil on top and season with the sage, salt and freshly ground black pepper. Roast the vegetables at 450° for 20 minutes, tossing halfway through. Add the chickpeas to the baking sheet and roast for an additional 5 minutes until the vegetables are just tender.
  4. Combine the wheat berries and roasted vegetables in a large bowl. Add the arugula and toss everything together. Add the apple cider vinegar, drizzle with a little olive oil and season with salt and freshly ground black pepper. Transfer to individual serving bowls. Top each bowl with the diced apples, pumpkin seeds and feta cheese.
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