Lemons and Basil

Green Cauliflower and Wheat Berry Salad

One of the things Josh and I love so much about Franklin are the unique, local shops that continue to move in to the area. Herban Market is among those, recently opening just down the road from us. It is a quaint market with shelves stocked in organic wholesome foods, supplements, and health and beauty products. In addition to these stocked shelves, they have a small section in the back with bins full of organic nuts, grains, and other specialities that can be purchased by the pound.

Several weeks ago, I met up with a good friend of mine and we browsed each aisle, taking our time to peruse and familiarize ourselves with the unique and locally produced products. Our trip was more about exploring than purchasing, but I did pick up a small bag full of wheat berries. I love adding wheat berries to my salad at Whole Foods, but I had yet to cook them at home, thanks to Herban Market, that was about to change!

Out of our little trip to Herban Market, came this tasty Green Cauliflower and Wheat Berry Salad. It’s no secret that I love salads, and I’ve developed a fondness for adding whole grains to my salads. Not only do they bring protein and fiber to the table, but they add a lovely texture and help keep me full longer. My favorite salads typically start with a large bed of organic greens, paired with some sort of fruit {blackberries}, garbanzo beans, a strong cheese {aged cheddar}, colorful veggies {green cauliflower}, whole grains {wheat berries}, nuts or seeds of some sort {pumpkin seeds}, and of course, a tasty dressing.  With as much salad as I eat, I’m always scoping out the shelves for a new dressing to try. For this particular salad, I went with Annie’s Naturals Lite Raspberry Vinaigrette, but any vinaigrette would work.

There’s just something about a colorful bowl full of veggies, nutrition, and all around goodness that brings me immense satisfaction. And perhaps the best thing about salads is the ease in which you can adapt them to your own preferences. I hope you’ll give some version of this one a go, and definitely pick up a bag of wheat berries next time you’re at the grocery store. You can likely find them in the whole foods section.

For those who may be less familiar with wheat berries, there are multiple types, varying in texture, color and size. They can be grown in winter or spring, and some are harder than others, while some are red and others are white. Regardless of the variety, wheat berries are high in dietary fiber, as well as vitamins and minerals. Their protein content varies whether red or white, soft or hard, but tends to run about 6 grams a serving. For additional nutritional benefits found in this Green Cauliflower and Wheat Berry Salad, check out the facts below!

Nutritional Benefits of Wheat Berries:

Nutritional Benefits of Blackberries:

Nutritional Benefits of Cauliflower:

Green Cauliflower and Wheat Berry Salad
Prep time
Cook time
Total time
This Green Cauliflower and Wheat Berry Salad is bold in flavor, rich in color, and bursting with nutrition.
Recipe type: Lunch
Serves: 2
  • 5-6 cups organic spring mix and baby spinach
  • ¼ cup dry wheat berries
  • ½ cup garbanzo beans
  • 1 cup fresh blackberries
  • 1-2 oz Cheddar Cheese, shredded
  • 1½ cups cauliflower, chopped
  • ¼ cup pumpkin seeds
  • dressing of choice {I used Annie's Lite Raspberry Vinaigrette}
  1. Add ¼ cup wheat berries to 1 cup water, bring to a boil then simmer for an hour or until tender, drain and set aside.
  2. While the wheat berries cook, add spring mix and baby spinach to two large bowls, layer with garbanzo beans, blackberries, cheddar cheese, cauliflower, and pumpkin seeds.
  3. Once the wheat berries have cooked and cooled, add to salad, top with dressing of choice and serve.

Nutritional information for Wheat Berries, blackberries, and cauliflower taken from LIVESTRONG.com, see links below: