A Middle Eastern vegetarian dish built on whole ingredients.

Servings: 4
Active time: 30 min
Total time: 1 h 15 min

Organic sourcing

Pomegranates and fresh herbs like parsley and mint benefit from being organic due to higher pesticide residues often found in conventional produce. Look for organic options when available.

Ingredients

• 1 cup wheat berries
• 4 cups water
• 1 pomegranate, seeded
• 1 cucumber, diced
• 1 cup cherry tomatoes, halved
• 1 red onion, finely chopped
• 1 cup fresh parsley, chopped
• 1/2 cup fresh mint leaves, chopped
• 1/4 cup extra-virgin olive oil
• 1/4 cup lemon juice
• 1 garlic clove, minced
• to taste sea salt
• to taste black pepper

Method

1. Rinse the wheat berries and place them in a pot with water. Bring to a boil.
2. Reduce the heat to low, cover, and simmer for about 1 hour until tender. Drain and let cool.
3. In a large bowl, combine the cooked wheat berries, pomegranate seeds, cucumber, cherry tomatoes, red onion, parsley, and mint.
4. In a small bowl, whisk together the olive oil, lemon juice, minced garlic, salt, and pepper.
5. Pour the dressing over the wheat berry mixture and toss to combine.
6. Let the salad rest for 15 minutes to allow flavors to meld. Adjust seasoning if necessary before serving.

Notes

• If pomegranates are out of season, try citrus segments for a fresh note.
• Prepare wheat berries ahead of time to shorten active prep time.
• Pair with grilled vegetables for a complete meal.

Source

Paraphrased from the culinary canon by Organic.is editors, 2026. Classic Middle Eastern recipe. If you'd like a specific source for further reading, ask Tinni (bottom-right) for a book recommendation.