Overhead view of wheat berry salad in a serving bowl

This wheat berry salad is based on mechouia, a wonderful North African salad of tomatoes, bell peppers, and chili peppers, roasted until nearly blackened. The char isn’t a mistake, it’s exactly what gives this dish its deep, smoky flavor.

It’s a perfect recipe for a backyard barbecue, cook the wheat berries ahead of time, then toss the vegetables straight on the grill. It works just as well roasted in the oven if you’d rather make it indoors.

Wheat Berry Salad with Roasted Tomatoes and Peppers

Why You’ll Love This Recipe:

Deep, smoky flavor from charred tomatoes and peppers
Great on the grill or roasted in the oven
Naturally vegan, and easy to make gluten-free
Tastes even better the next day, great for meal prep

Key Ingredients & Substitutions:

Wheat berries – can be swapped for farro (spelt wheat), freekeh, or coarse bulgur. For a gluten-free version, use rice, preferably whole grain. Cooking time will vary depending on what you use.
Chili peppers – traditionally green, adjust the amount depending on how spicy you like it.
Bell peppers and tomatoes – roasted until the skins char, even quite a bit. Don’t be afraid of the black spots, that’s exactly where the flavor comes from.

Pro Tips for Success:

Cook the wheat berries like pasta, in plenty of salted water, then drain, this keeps them nicely chewy instead of mushy.
Don’t peel the charred vegetables completely, leaving some of the blackened skin on is what gives this salad its smoky flavor.
Save every bit of juice that collects on the cutting board when you chop the roasted vegetables, it becomes the salad’s dressing.
This salad tastes even better the next day, once the flavors have had time to meld, great for making ahead.

Serving Suggestions

Serve as a hearty side at a barbecue
Great on its own for a light lunch
Pairs well with grilled tofu or a protein of your choice

FAQ

Can I substitute the wheat berries? Yes, farro, freekeh, or coarse bulgur all work. For gluten-free, use rice, preferably whole grain.
Does this taste better the next day? Yes, the flavors meld and deepen overnight, making it great for meal prep.
Can I make this on the stovetop instead of the grill? Yes, roast the vegetables in the oven at 400°F (200°C) instead, bell peppers for 25 minutes, then add the tomatoes and chili for another 15 minutes.

Looking for some more wonderful salad recipes?

Wheat Berry Salad with Roasted Tomatoes and Peppers

Prep Time 20

Cook Time 1

Total Time 1 20

Servings:

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Ingredients:

1 cup wheat berries well washed and drained (see Notes for substitutes)
4-5 medium ripe tomatoes
2 bell peppers
1-2 chili peppers (traditionally green) more or less to taste
½ cup chopped parsley
4-5 garlic cloves chopped or crushed
3 tbsp olive oil
Juice of ½ lemon (2-3 tbsp)
½ tsp salt or more to taste, plus 1 tsp for cooking the wheat berries
½ tsp freshly ground black pepper

Instructions:

Cook the wheat berries: Place in a pot with plenty of water and 1 tsp salt. Bring to a boil and cook over medium heat until tender, about 45 minutes, adding more boiling water if it evaporates too much. Drain and let cool. (Soaking beforehand shortens the cooking time, see Notes.)
Char the vegetables: While the wheat berries cook, you can char the vegetables. On a grill or griddle pan, make sure it's very hot. Place the tomatoes, bell peppers, and chili peppers on the grates and roast, turning every few minutes so they char on all sides. The tomatoes and chili will take about 15 minutes, the bell peppers about 25 minutes total. Remove and let cool slightly. (For the oven method, see Notes.)
Peel and chop: Using a clean kitchen towel, paper towel, or very clean hands, roughly peel off some of the charred skin, but leave some on, it adds great flavor. Remove and discard the stems of the peppers and the seeds (chili seeds can be left in if you want extra heat). Transfer to a cutting board and chop coarsely, keeping any juices that collect.
Assemble: In a large bowl, combine the cooked wheat berries, chopped charred vegetables, and all their juices. Add the parsley, garlic, olive oil, lemon juice, salt, and pepper. Stir gently until well combined. Taste and adjust salt as needed.

Notes:

For the oven method: preheat to 400°F (200°C). Halve the bell peppers lengthwise and remove the stems and seeds. Roast skin-side up for 25 minutes, then add the tomatoes and chili peppers and roast for another 15 minutes.
Soaking the wheat berries beforehand (1 hour up to half a day) shortens the cooking time to about 25-30 minutes.
Farro, freekeh, or coarse bulgur can be used instead of wheat berries. For gluten-free, use rice, preferably whole grain.
This salad tastes even
better the next day.

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