Wheat Berry Southwest Salad (Vegan, Oil-Free)

A colorful bowl filled with a mix of wheat berries, diced mango, cherry tomatoes, chopped jalapenos, red cabbage, and green onions.

This Wheat Berry Southwest Salad is bursting with citrusy chili-lime flavors, and makes an excellent side dish or compliment to any potluck. It’s also oil-free!




1. First, make the wheat berries. You can make them in the Instant Pot or Stovetop:

Instant Pot Instructions: To the Instant Pot, add 3 cups of water and 1 cup dried wheat berries. Set to Manual for 30 minutes. Seal and cook until done. When finished, release pressure. Drain and rinse the wheat berries with cold water. Set aside.

Stovetop Instructions: In a saucepan, add 3 cups of water and 1 cup dried wheat berries. Bring to a boil, reduce heat and cover. Simmer for about 30 minutes. Test for doneness; they should be chewy but not tough. Remove from the pan, drain any water as necessary, and rinse with cold water. Set aside.

2. Meanwhile, chop all the veggies and add to a large bowl. Sprinkle/drizzle the following ingredients over the veggies evenly: chili powder, garlic powder, salt, cayenne pepper, lime zest, lime juice, maple syrup, and white wine vinegar. Stir immediately.

3. Lastly, add the cooled wheat berries to the large bowl and stir again until combined. Taste and add lime juice, or additional spices as desired. Keep in an airtight container in the fridge for 4-5 days.



Wheat berries are literally made of wheat so if you are gluten-free, you’ll have to skip them. Keep in mind though, this dish can also work with other grains, such as quinoa or brown rice.

This dish makes about 4 cups total, or 4 (1-cup) servings.