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

Wheat Berry Southwest Salad (Vegan, Oil-Free)

5 from 1 vote
Cook Time: 35 minutes
Total Time: 35 minutes
Servings: 4
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 cup dried white wheat berries - red also works but is a different consistency, thus not recommended for this dish
  • 1 cup cherry tomatoes - halved
  • 1/3 cup chopped green onions
  • 1 medium yellow bell pepper - finely diced
  • 3/4 cup chopped red cabbage
  • 1/3 cup finely chopped cilantro
  • 1 medium jalapeño - seeded and diced very fine
  • 1 medium mango - diced
  • 1 teaspoon chili powder
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon cumin
  • 1/2 teaspoon salt
  • dash cayenne pepper - optional
  • zest and juice from 1 lime - tip: zest lime before cutting for juice
  • 1 teaspoon maple syrup
  • 2 tablespoons white wine vinegar


  • 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. 


Serving: 1cup | Calories: 203kcal | Carbohydrates: 45.1g | Protein: 6g | Sodium: 321mg | Sugar: 10.3g
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