Best Tuna Wheat Berry Salad in Under 30 Minutes
This tuna wheat berry salad is the lunch I make when I need something ready before anyone asks what is for lunch. It uses precooked wheat, so the grain is tender in about ten minutes, and the rest is just chopping and tossing. Tuna, sweet corn, and shredded carrot give it protein and color, and a simple olive oil and apple cider dressing keeps it bright.
Prep time: 15 minutes · Cook time: 10 minutes · Serves: 6 to 8
What You Need
For the wheat:
- 1 cup precooked wheat (often sold under the Ebly name)
- 2 cups water
- 1 teaspoon salt
- 1 tablespoon olive oil
For the salad:
- 1 can tuna, 140 g (5 oz), drained and flaked
- 1 cup sweet corn, drained
- 1 large carrot, grated
- 1 cucumber, diced
- 1 tomato, diced
- 1 cup finely shredded lettuce
- 1/4 cup red onion, finely diced
- 1/2 cup fresh parsley, chopped
For the dressing:
- 2 tablespoons olive oil
- 2 tablespoons apple cider vinegar
- A pinch of salt
How to Make It
- Cook the wheat. Bring the water, salt, and tablespoon of olive oil to a boil. Stir in the wheat, cover, and lower the heat. After about 10 minutes, the water should be absorbed and the grains soft but still a little chewy.
2. Cool it down. Spread the wheat on a tray so the steam escapes. Let it cool until just warm, or fully cool.
3. Prep the vegetables. Grate the carrot, dice the cucumber, tomato, and onion, shred the lettuce, and chop the parsley while the wheat cools.
4. Make the dressing. Whisk the olive oil, vinegar, and pinch of salt in a small bowl.
5. Combine everything. Once the wheat is completely cool, mix it with the tuna, corn, carrot, cucumber, tomato, lettuce, onion, and parsley. Pour the dressing over and toss well.
6. Chill and serve. Refrigerate the salad until cold, at least 30 minutes, then serve.
Tips for Better Results
- Cool the wheat first. Warm wheat soaks up the dressing unevenly, and this wheat berry salad turns soggy faster.
- Drain the tuna and corn well. Extra liquid is the most common reason this salad tastes watery.
- If the wheat is still firm, add 2 tablespoons of water, cover, and cook 3 more minutes.
- Taste before adding more vinegar. Most of the time, a pinch more salt is what the salad needs.
Make It Ahead or Double It
This wheat berry salad is even better the next day, once the flavors settle. Make it the night before and keep it covered in the fridge. To feed a crowd, double everything: 2 cups of wheat, 4 cups of water, 2 cans of tuna, and 2 cups of corn. Use a large bowl so you can toss without spilling.
How Long Does Wheat Berry Salad Keep?
Keep the salad in a sealed container in the fridge for up to three days. Stir it before serving, and add a small splash of vinegar if the wheat has soaked up the dressing.
Frequently Asked Questions
Can I use regular wheat berries instead of precooked wheat?
Yes, but regular wheat berries need about 45 to 60 minutes of simmering and more water. Cook them until tender, drain, and cool before mixing. For background on the grain, see the Whole Grains Council. The rest of the recipe stays the same.
Can I make this salad without tuna?
Yes. A can of drained chickpeas works well and adds protein. Use the same amount.
Is this salad good cold or warm?
It is best cold or at room temperature, once the flavors have had time to blend. Warm wheat tends to make the dressing sink in too quickly.
What can I serve with this salad?
It works well on its own for lunch. For dinner, pair it with the easy creamy chicken penne. For a vegan meal, try the easy lentil and sweet potato stew.
If you make this wheat berry salad, I would love to hear how it turned out.
Tuna Wheat Berry Salad with Corn and Carrots
Ingredients
Method
- Cook the wheat: Bring water, salt, and 1 tbsp olive oil to a boil. Add the precooked wheat, cover, and simmer on low heat for about 10 minutes, until tender.
- Cool the wheat: Spread the wheat on a plate and let it cool until just warm or fully cool.
- Prepare the vegetables: Grate the carrot, dice the cucumber, tomato, and onion, shred the lettuce, and chop the parsley.
- Make the dressing: Whisk the remaining olive oil with the apple cider vinegar and a pinch of salt.
- Combine everything: Once the wheat is completely cool, mix it with the tuna, corn, carrot, cucumber, tomato, lettuce, onion, and parsley. Pour the dressing over and toss well.
- Chill and serve: Refrigerate until cold, at least 30 minutes, then serve.
Notes
Dress the salad just before serving for the crispest vegetables.
To double the recipe, use 2 cups wheat, 4 cups water, 2 cans tuna, and 2 cups corn.
