Cold days call for hot salads. Not the kind made from delicate mixed greens, but the kind built on hearty, nourishing ingredients that warm you from the inside out. This Winter Wheat Berry Salad is exactly that. Comforting, filling, and deeply satisfying, it’s the perfect plant-based meal for cozy nights when you want something wholesome but still crave big flavor.
Chewy whole grain wheat berries form the foundation, sturdy enough to carry roasted butternut squash and earthy beets without losing their texture.
Kale, butternut squash, beets, and fresh herbs add balance and freshness, while a tangy mustard-vinegar dressing cuts through the richness and ties everything together.
Finished with sweet golden raisins and crunchy pepitas, this salad feels both rustic and refined.
Why You’ll Love This Winter Wheat Berry Salad
This winter wheat berry salad hits the sweet spot between comfort food and nourishing meal. It’s warm, hearty, and satisfying without feeling heavy. The combination of textures, chewy grains, tender roasted vegetables, and crunchy toppings makes every bite interesting and crave-worthy.
It’s also naturally plant-based, oil-free, and packed with fiber, making it a great option for anyone focused on whole food plant-based eating during the colder months.
What Makes Wheat Berries Perfect for Winter Salads
Wheat berries are whole, intact wheat kernels that have a wonderfully chewy texture and mild, nutty flavor. Unlike lighter grains, they hold up beautifully to heat and hearty ingredients, making them ideal for warm salads. They absorb dressing well without becoming mushy and provide lasting fullness, which is especially comforting in winter.
Key Health Benefits of Wheat Berries
- High in fiber – Wheat berries support digestion, help regulate blood sugar, and promote fullness, making them especially helpful for weight management and metabolic health.
- Good source of plant-based protein – With about 6 grams per cup, wheat berries contribute meaningful protein as part of a balanced plant-based meal.
- Rich in minerals – Wheat berries provide iron, magnesium, zinc, and phosphorus, which support energy production, muscle function, and bone health.
- Low glycemic impact – Their intact structure slows digestion, helping prevent blood sugar spikes compared to refined grains.
- Naturally heart-healthy – High fiber and zero cholesterol support cardiovascular health.
Other whole food plant-based recipes you might like:
- Vegan Butternut Squash Frittata
- Roasted Caulfilower with Tofu Feta & Dates
- Vegan Autumn Harvest Hash
- Crispy Chickpea Caesar Salad
- Vegan Mediterranean Pasta Salad
Winter Wheat Berry Salad
Ingredients
- 1 small butternut squash peeled, deseeded, and diced (about 4 cups)
- 1 pound red beets peeled and diced
- 1/2 medium red onion diced
- 1 tablespoon fresh rosemary
- 1 tablespoon fresh sage roughly torn
- salt and ground black pepper to taste
- 1 cup dry wheat berries
- 2 1/2 cups water
- 8 ounces kale (1 bunch) destemmed and chopped
- 1/2 cup golden raisins
- 1/4 cup pepitas (hulled pumpkin seeds)
- 1/4 cup aquafaba liquid from canned chickpeas
- 1/4 cup tahini
- 1/4 cup apple cider vinegar
- 1 tablespoon Dijon or whole grain mustard
Instructions
- Preheat your oven to 400℉ degrees. Line a baking sheet with parchment paper or a non-stick silicone mat. Place the diced butternut squash, beets, and onion on top and sprinkle evenly with rosemary, sage, and a pinch of salt and pepper. Roast for 25 – 30 minutes, stirring once halfway through, until the vegetables are fork-tender and browned on around the edges.
- Meanwhile, cook the wheat berries by placing them in a medium saucepan along with the water. Cover with a lid, bring to a boil, then reduce the heat to medium-low. Gently simmer for 45 minutes – 60 minutes, until tender. Add the kale, stir well, and cook for 2 – 3 minutes until bright green and softened. Turn off the heat and drain the excess water.
- In a large bowl, combine the roasted vegetables, wheat berries and kale, golden raisins, pepitas, aquafaba, tahini, vinegar, and mustard. Toss well to combine. Adjust salt and pepper to taste, as needed.
- Serve warmed, at room temperature, or chilled.
Notes
Nutrition
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This looks fantastic. I don’t have wheat berries. What do yu think about a subsitution of farro?
What would be a good substitute for sage if someone is severely allergic to sage?
Fresh thyme (mild, earthy, works beautifully with squash and beets)
More rosemary (just use a little extra, since it’s strong)
Marjoram (very similar flavor profile to sage)
If you prefer to keep it simple, you can even just use rosemary alone and add a little extra black pepper. The salad will still be delicious and balanced.