Arugula, Carrot and Chickpea Salad with Wheat Berries
- Prep Time: 15 minutes
- Cook Time: 60 minutes
- Total Time: 1 hour 15 minutes
- Yield: 4
- Category: Salad
This bold salad can stand as a balanced meal.
- 1 cup dried wheat berries (or spelt berries or farro, adjust cooking time accordingly)
- 2 cups cooked chickpeas or 1 can chickpeas, rinsed and drained
- 4 carrots, sliced into ribbons using a vegetable peeler
- 1/2 cup feta cheese, crumbled
- 4 to 6 cups arugula (if it’s not baby arugula, you might want to give it a few chops to break it into smaller pieces)
- 1/3 cup olive oil
- 2 teaspoons honey
- 2 garlic cloves, pressed
- 1/4 teaspoon red pepper flakes
- 1 small lemon, juiced
- 1/2 teaspoon ground sea salt or kosher salt
- freshly ground black pepper, to taste
- Cook the wheat berries: Since wheat berries take around an hour to cook, I like to make extra and freeze it for later. To cook the wheat berries, bring 4 quarts of water to a boil in a large pot. Stir in the wheat berries and 1/2 teaspoon salt. Partially cover the pot with a lid and cook, stirring often, until the berries are tender but still a little chewy (about an hour). Drain the wheat berries and let them cool to room temperature (you can speed up the cooling process by pouring them onto a rimmed baking sheet or pouring them into a large bowl, stirring occasionally).
- In the meantime, whisk together the dressing ingredients. Transfer the cooled wheat berries to a big bowl. Add the chickpeas, carrots, feta cheese and arugula and toss to combine. Drizzle in the dressing and toss to coat. Serve immediately.
- Recipe originally appeared on my Fresh Vegetarian column at Chesapeake Taste.
- If you will not be serving this salad immediately or if you suspect you will have leftovers, I would keep the arugula separate from the rest of the salad until it’s ready to be served. The dressing tends to wilt the arugula fairly quickly.
▸ Nutrition Information
The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice.