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Mango, Wheat Berry, and Arugula Salad

Mango, Wheat Berry, and Arugula Salad


For the wheat berries:

  • 3/4 cup soft wheat berries
  • 2 cups water

For the dressing:

  • 1/2 cup cilantro, stems removed
  • 3 tablespoons extra virgin olive oil
  • 3 tablespoons fresh lime juice (from one medium lime)
  • 2 tablespoons water
  • 1 tablespoon pure maple syrup
  • 2 tablespoons hemp seeds
  • 1/2 teaspoon salt
  • freshly ground black pepper

For the salad:

  • 5 ounces baby arugula
  • 2 mangoes, diced
  • 3/4 cup chopped green onions
  • 1 avocado, diced
  • Hemp seeds


  1. Place wheat berries and water in a medium saucepan. Bring to a boil. Reduce heat to low and simmer, covered, for thirty minutes (or until wheat berries are chewy and tender). Drain excess water.
  2. Place all dressing ingredients in a blender and blend until completely smooth.
  3. Place arugula, cooked wheat berries, mango, green onion, and avocado in a large bowl. Pour dressing over top and toss well to combine. Garnish with hemp seeds.


  • Recipe provided by Alexis Joseph, R.D. author of the blog Hummusapiean

Nutrition Information

Per serving: 253 kcal cal., 18 g fat (2 g sat. fat), 19 g carb., 3 g fiber, 4 g sugar, 5 g pro.. Percent Daily Values are based on a 2,000 calorie diet


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