Red Plum Wheat Berry Salad

Looking for a healthy, delicious salad to take advantage of plum season? Then dive right into this hearty summer salad, which features the sweetness of red plum, and the satisfying crunch of wheat berries, kale, radishes, green onions, and pine nuts. With a delicious Italian flavor profile–thanks to a simple red wine vinaigrette with Italian herbs–this salad shines with summer flavors and powerful nutrition. With no added sugars or salt (it’s optional), this vegan wheat berry salad is loaded with nutrients to power your day–plant protein, fiber, healthy fats, vitamins, minerals, and phytochemicals.

I have a plum tree in my garden, and love to find creative ways to put these healthy fruits to use. One way is to feature plums in grain salads, such as this recipe for Red Plum Wheat Berry Salad. The sweet firmness of the plums works beautifully with the hearty satisfying flavors in the wheat berries and rugged kale. And the Italian herb vinaigrette really showcases this salad simply and beautifully.

This recipe uses red plums, but you can also try any plum you find available, including green, yellow, or orange plums. And if you’re avoiding gluten, just substitute another type of cooked grain, such as quinoa, sorghum, or brown rice.

Red Plum Wheat Berry Salad

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5 from 4 reviews

• Author: The Plant-Powered Dietitian
• Yield: 8 servings 1x
• Diet: Vegan

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Description

This Red Plum Wheat Berry Salad is bright with the summer flavors of plums, along with satisfying wheat berries, kale, radishes, green onions, and pine nuts with a sunny Italian herb vinaigrette.

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Ingredients

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Wheat Berries: 

• 3 cups water
• 1 cup wheat berries, uncooked

Italian Herb Vinaigrette:

• 2 tablespoons extra virgin olive oil
• 2 tablespoons red wine vinegar
• 2 tablespoons fresh chopped Italian herbs (i.e., oregano, marjoram, rosemary, thyme, basil) or 1 teaspoons dried Italian seasoning 
• ½ teaspoon salt (optional)
• ½ teaspoon black pepper 
• ¼ teaspoon garlic powder 

Salad:

• 4 cups packed chopped kale
• 4 plums, unpeeled, pitted, thinly sliced
• 3 radishes, thinly sliced
• 3 scallions or green onions, sliced
• ¼ cup toasted pine nuts

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Instructions

1. Place water into a medium pot, cover, and bring to a boil over high heat. Pour in wheat berry kernels, cover, and cook over medium heat according to package directions until tender yet firm and crunchy (about 30 minutes). Drain any remaining water and cool completely. 
2. While wheat berries are cooking, make the vinaigrette by mixing together olive oil, vinegar, herbs, salt (optional), black pepper, and garlic powder until smooth. Set aside. 
3. Make the salad by placing the kale in a large (about 3-quart) salad bowl. Mix in the vinaigrette and massage it into the kale. Mix in the cooled wheat kernels, sliced plums, radishes, scallions or green onions, and pine nuts. Toss well to distribute dressing. 
4. Serve immediately. Makes 8 servings (about 1 ¼ cups each). May refrigerate leftover salad for up to 5 days covered in the fridge. 

Notes

To make this recipe gluten-free, just substitute another type of cooked grain, such as quinoa, sorghum, or brown rice.

May use Kamut or farro wheat kernels instead of wheat berries.

• Category: Salad
• Cuisine: American

Nutrition

• Serving Size: 1 serving
• Calories: 146
• Sugar: 4 g
• Sodium: 17 mg
• Fat: 7 g
• Saturated Fat: 1 g
• Carbohydrates: 20 g
• Fiber: 4 g
• Protein: 4 g

For other hearty salads, check out some of my favorites:

Grilled Nectarine Salad with Citrus Ginger Dressing
Green and Gold Brown Rice Salad
Arugula Salad with Tomatoes
Green Bean, Chickpea, and Farro Salad with Za’atar
Spicy Cauliflower Salad with Cilantro
Shaved Brussel Sprout Salad with Peanuts and Papaya
Strawberry Spinach Salad with Vegan Feta and Balsamic Vinaigrette