October 29, 2025
Wheat Berry Salad with Blood Oranges, Feta & Red Onion Vinaigrette: A Bright, Wholesome Delight
This Wheat Berry Salad is a beautiful balance of textures and flavors — chewy grains, juicy citrus, creamy feta, and a tangy-sweet vinaigrette that ties everything together. It’s one of those dishes that taste as good as they look — hearty yet refreshing, perfect for lunch, dinner, or a festive side.
The first time I made this salad, I was surprised by how satisfying it was. The earthy wheat berries soak up the vinaigrette, the blood oranges burst with color and sweetness, and the feta adds that rich, salty edge. It’s a complete flavor experience in every bite.
Flavor and Appeal
Why This Salad Deserves a Place on Your Table
This dish is all about contrast — nutty, chewy grains paired with bright, citrusy notes and a creamy counterpoint from the cheese. It’s a salad that’s as beautiful as it is nutritious, and it holds up well for meal prep too.
Serve it warm or chilled; either way, it delivers a refreshing balance of sweet, savory, and tangy flavors that will impress everyone at the table.
Ingredients and Preparation
For the Vinaigrette (makes 1 cup):
| Ingredient | Amount |
|---|---|
| Olive oil | 2 tsp |
| Red onion, thinly sliced | 1 medium |
| Garlic, minced | 1 clove |
| Fresh thyme leaves | ½ tsp |
| Extra-virgin olive oil | ½ cup |
| Cider vinegar | ¼ cup |
| Balsamic vinegar | 2 tbsp |
| Sugar | 4 tsp |
| Salt | ½–1 tsp |
| Black pepper | To taste |
For the Salad:
| Ingredient | Amount |
|---|---|
| Wheat berries | 1 cup |
| Blood oranges (or other citrus) | 2 medium |
| Feta cheese, cubed | 3 oz |
| Flat-leaf parsley, chopped | A handful |
| Optional: fennel, radishes, green onions, or celery | 1 cup |
Step-by-Step Recipe Instructions
Step 1: Cook the Wheat Berries
Rinse and cook the wheat berries in salted boiling water until tender but still chewy (about 45–50 minutes). Drain and let cool slightly.
Step 2: Prepare the Vinaigrette
In a small pan, sauté red onion in 2 tsp olive oil until soft. Add garlic and thyme; cook briefly. In a bowl, whisk together the onion mixture with extra-virgin olive oil, vinegars, sugar, salt, and pepper.
Step 3: Assemble the Salad
In a large bowl, combine the wheat berries, blood orange segments, feta, and parsley. Pour the vinaigrette over the top and toss gently.
Step 4: Serve and Enjoy
Serve immediately for a warm salad, or refrigerate for at least 30 minutes for a chilled version.
Cooking Tips and Variations
- Swap the blood oranges for grapefruit, navel oranges, or even roasted beets.
- Add crunch with toasted nuts like almonds or walnuts.
- Make it vegan by skipping feta or using plant-based cheese.
- Meal prep friendly: It tastes even better the next day as the flavors meld.
Health Benefits and Pairings
Nutritional Highlights:
- Whole grains packed with fiber and protein.
- Antioxidants and vitamin C from citrus.
- Calcium and probiotics from feta cheese.
Perfect Pairings:
- Grilled chicken or fish for added protein.
- A crisp glass of white wine or sparkling water with mint.
- A side of crusty bread for a satisfying, complete meal.
FAQ Section
Can I make it ahead of time?
Yes! It keeps beautifully in the fridge for up to 3 days.
Can I use another grain?
Absolutely — try farro, barley, or quinoa.
Can I use regular oranges instead of blood oranges?
Yes, but blood oranges add a lovely color and slightly berry-like sweetness.
Conclusion
This Wheat Berry Salad with Blood Oranges, Feta & Red Onion Vinaigrette is proof that wholesome food can be vibrant and exciting. Each bite bursts with flavor and freshness — a celebration of simple, honest ingredients brought together in perfect harmony.