A mystery no more
I’m not sure if I would consider this recipe for Swiss Chard Wraps with Wheat Berry Salad an appetizer or a light meal (either way, delicious), but I’m happy to report that after making it, I can cross another item from my “mysterious food” list.
Wheat berries are whole wheat kernels that look a little like chubby barley or brown rice grains. As a whole grain, it’s sturdy, chewy and filling. From what I’ve read, wheat berries are loaded with nutritional benefits (tons of fiber, protein and iron) because the wheat kernel is left intact.
Wrap it up
My husband had been wanting to try wheat berries (he’s into running and read that they’re “good for you”) and came home from the grocery store with a bag of them (bulk aisle). Eventually, I decided to use them for Swiss Chard Wraps with Wheat Berry Salad.
I consulted The Kitchn for cooking direction, and I’m glad I did. I had read elsewhere that you had to soak the wheat berries overnight, but you don’t. Following The Kitchn’s instructions, the wheat berries turned out great, and I was able to put this dish together in less time than anticipated.
Delish, if I say so myself! Definitely filling, and I can’t wait to use wheat berries in another type of dish (or even eat the salad on its own without wrapping it up).
This recipe for Swiss Chard Wraps with Wheat Berry Salad is super-tasty and makes a fun presentation to serve at parties or for festive meals. After I wrapped/rolled up my leaves, I used a bit of butcher sting to tie them together. You could also use toothpicks to keep them together, if needed.
This vegetarian recipe can easily be made vegan by omitting the feta cheese, or subbing a vegan cheese instead.
Recipe for Swiss Chard Wraps with Wheat Berry Salad
Yields 12-16 wraps
- 1 cup wheat berries
- 1 tablespoon olive oil
- 1/4 teaspoon salt, more to taste
- 1/3 cup chopped carrot
- 1/4 cup chopped white onion
- 1 garlic clove, minced
- 1/3 cup chopped sun dried tomatoes in oil
- Juice of half a lemon
- 1/4 teaspoon ground black pepper
- 2 tablespoons fresh chopped parsley (optional)
- 1/3 cup feta cheese, crumbled
- 4 large Swiss chard leaves, rinsed and bottom half of the stem cut off
- Bring 1 cup of wheat berries and 3 cups of water to a boil. Reduce heat, cover and simmer for at least 30 minutes. Continue to cook and check the wheat berries for 5 minutes at a time until done. Remember that these are chewy and won’t get super soft. I cooked mine for about 45 minutes.
- When done, remove from heat and drain using a mesh strainer (the holes in a colander are too big).
- Allow the wheat berries to cool to room temperature, then add all the remaining ingredients except for the feta cheese.
- Mix and adjust the seasoning as needed, and refrigerate the wheat berry salad for at least 30 minutes.
- Rinse off the Swiss chard leaves, pat them dry, and cut off the bottom portion of the stems.
- Lay the leaves flat, and carefully cut the leafy part away from both sides of the stem, vertically. If you’d like, chop up the stem and use them for another recipe (like this one for Chickpea-quinoa Burgers with Sun Dried Tomatoes).
- Depending on how large your leaves are, you can cut them in half or thirds, horizontally.
- Place 2-3 heaping tablespoons of the wheat berry salad onto the Swiss chard leaves toward one end, sprinkle the feta cheese on top, and wrap them up as tightly as you can.
- Secure them with toothpicks, if needed, and serve.