Wheat Berry Salads

May 17, 2013 | 8 comment(s)

What’s affordable, hearty, nutritious, and delicious? A grain salad from your food storage, of course!

iStock_000009998059Large_grains in bowls_landscape orientation

General Instructions for Preparing Grain Berries for Salad  

My favorite method, which just happens to be perfect when you don’t have  electricity, cooking fuels, or time to spend over the stove (like in emergency situations), is to let the berries soak overnight in a thermos of hot water. Bring your water to a boil and add it to the thermos. But, if you don’t want to wait overnight, bring water to a boil, add grain, boil until the berries are soft. Depending on what type of grain you’re using, it could take 30 to 60 minutes to soften. You could also use your crockpot.

I got so excited about using our Provident Pantry food storage grains that I couldn’t stick to just wheat berries. We’ve created four delicious recipes from hard red wheat, hard white wheat, spelt, and oat groats. I'm pretty sure that you’re going to love these salads, but don’t take my word for it. Try them out and let us know what you think!


Mediterranean Spelt Berry Salad

1 cup Provident Pantry Spelt

3 cups salted water


1 cup Provident Pantry FD Zucchini

½ cup Provident Pantry FD Carrots

1 cup Provident Pantry FD Tomatoes

½ cup Provident Pantry FD Green Onions


For the dressing:

½ cup olive oil

3-4 TBS Balsamic vinegar

¼ tsp Provident Pantry Italian seasoning

¼ tsp Provident Pantry Salt

¼ tsp Provident PantryPepper

¼ tsp Provident Pantry Garlic powder

2 tsp Provident Pantry Brown sugar (more to taste)


Fruity Wheat Berry Salad

1 cup Provident Pantry hard red wheat berries

2 TBS Provident Pantry Chicken Flavored Broth

3 cups water (added an additional 2 ¼ cups)


1 cup Provident Pantry FD Apple Dices (We used Emergency Essentials' Provident Pantry Fuji Apple Slices because that's what we had on hand.)

½ cup Provident Pantry FD Pears

¾ cup Provident Pantry FD White Chicken (hydrated in the broth the wheat berries were cooked in)


For the dressing:

¼ cup crushed Provident Pantry FD Apricot

½ cup vegetable oil

3-4 TBS white wine vinegar

2 tsp Provident Pantry Brown Sugar (more to taste)


Oat Groat Salad with Chicken and Spinach

1 cup Provident Pantry Oat Groats (rinse after softening)

3 cups salted water


1 cup Provident Pantry FD White Chicken Pieces

½ cup Provident Pantry FD Spinach

1 cup Provident Pantry FD Tomatoes


For the dressing:

½ cup olive oil

3-4 TBS red wine vinegar

¼ tsp Provident Pantry Black Pepper

¼ tsp Provident Pantry Salt

2 tsp Provident Pantry Brown Sugar (more to taste)


Wheat Berry and Veggie Salad with Sesame Dressing

1 cup Provident Pantry hard white wheat

3 cups water, salted


½ cup Provident Pantry FD Celery

1 cup Provident Pantry FD Peas

1/2 cup Provident Pantry FD Green Onions

1 tsp Provident Pantry FD Minced Garlic



½ cup Provident Pantry FD Beef TVP or 1 cup Provident Pantry FD Chicken Pieces


For the vinaigrette:

½ cup vegetable oil

2 TBS sesame oil (or to taste)

3-4 TBS apple cider vinegar

¼ tsp Provident Pantry Black Pepper

¼ tsp Provident Pantry Salt

2 tsp Provident Pantry Brown Sugar

¼ tsp Provident Pantry FD Minced Garlic

This post was posted in Uncategorized and was tagged with food storage, wheat, recipe, grains, oat groats, spelt, salad


  • celiacphoenixbird  |  May 19, 2013

    Have you tried using non Gluten grains for any of these salads? I love salads... but don't know which grains would work well in each of the above salads. Just an idea, as there are many of us 'out here' who need food storage ideas that are basic, and gluten free, Thanks!

  • beprepared  |  May 20, 2013

    Hi, celiacphoenixbird. You could really substitute any grain you like into these salads. Quinoa would be an excellent choice for any of them, as would rice or wild rice. --Sarah

  • Martha  |  May 20, 2013

    All salads don't need all that oil - would love to see healthier recipes without oil! That said, thanks for the whole grain recipes!

  • beprepared  |  May 21, 2013

    Good idea, Martha. I really like oil -- especially olive oil -- but you don't have to use it. You can probably use something like applesauce in the fruit-flavored salad. (I haven't tried it out but I'm guessing you'd only need a few tablespoons of applesauce, and you'd probably decrease the amount of vinegar and sugar as well.) If someone still wants to use oil, he or she might cut down the amount, or use a different kind of oil (like flax or grape seed oil). We developed the dressing based on what we thought people would have in their food storage. If you come up with any good recipes, let us know. We'd love to try them out! ~ Steph

  • Richard  |  May 21, 2013

    Martha, it turns out that oil is not the enemy that we once thought it was. It is high glycemic, processed foods that are the problem. Consuming healthy oils like olive oil help the body to feel satiated so that we don't want to consume cookies, donuts and other bad snacks. The fad of low-fat foods was actually a very bad idea, since the oils were often replaced with sugars and other glycemic fillers. As long as it is healthy oil, we should eat up!

  • Dave Johnson  |  March 3, 2014

    Wheat berries are excellent for Taboli salad. To the cooked wheat berries add chopped onion, cucumber, etc. Make the dressing with lemon juice, olive oil, salt and pepper. (Or find a recipe for it made with bulgar and substitute the wheat berries.)

  • LouAnn  |  March 27, 2014

    How/when do you rehydrate the vegies that are in the salads?

  • beprepared  |  March 28, 2014

    Hi Louann,
    You can rehydrate the veggies as the first step in creating the salad. All of the freeze-dried vegetable cans we sell have instructions on the label for how to rehydrate that specific veggie. Usually, to rehydrate vegetables, you let them sit in a bowl of water for about 5 minutes. But some veggies require boiling water, so it just depends.

Post a Comment