Tofu and Wheat Berry Salad

by simplylife on March 26, 2012

Every time I walk into Whole Foods I am inspired.

Until recently, I realized that not everyone finds it entertaining to peruse every item in their salad bar and imagine what it would be like to stop there everyday for lunch, and not have to worry about what it would do to their bank account.

When I do make a “salad” from their bar, I have to limit myself on how many different items I add in the container.  Sometimes my husband will peek in as I’m grabbing a bite of feta cheese and olives from one salad and fried plantains from another, and wonder how I can get so excited about mixing together so many different foods.

You understand me though, right?

Aaanyways, in my quest of making sure I’m filling my container without getting to the checkout and having the scale read 10 lb., I try to only include my absolute favorite options available.

This is harder than it sounds.  Every salad seems to scream out “eat me!” as I walk past.  I try to vary it up each time but yet, there’s always one salad that I cannot leave without.

To save money and time, I decided to finally try and recreate the dish on my own.  For some reason, however, I could only remember a few ingredients: wheat berries, tofu and edamame.  I decided to use that as my inspiration and create my own dish!

This was my first time cooking with wheat berries (found in the bulk section), and I loved their nutty and grainy flavor.

While I may not have exactly recreated the same dish I crave time and time again, I made a new recipe that I will definitely be enjoying at home on a regular basis.  It’s light, fresh, and filling and is one of those dishes that leaves you feeling energized and not weighed-down.

Tofu and Wheat Berry Salad

by Simply Life

Keywords: saute entree side vegetarian vegan beans tofu rice


  • 1 cup wheat berries
  • 1/2 cup brown rice
  • 2 tbs. toasted sesame oil
  • 1/4 cup low-sodium soy sauce
  • Grated ginger, to taste
  • 3/4 cup chopped carrots
  • 1/2 cup shelled edamame
  • 4 oz. extra-firm tofu
  • Fresh parsley, chopped


1. In medium pot, add 2 cups water and wheat berries. Bring to a boil reduce heat and simmer, 25 minutes, under water is absorbed and wheat berries are tender and chewy. In separate pot or rice cooker, cook rice according to package directions.

2. In small bowl, mix together sesame oil, soy sauce and ginger. Heat half the mixture in a large skillet over medium-high heat. Add carrots and tofu and cook, stirring frequently, about 5-6 minutes. Add edamame and cook additional minute, until heated through.

3. Mix together all ingredients, including remaining soy sauce mixture. Top with fresh parsley; serve and enjoy.

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~Has a dish at a restaurant ever inspired you to create a recipe at home?

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  • Belinda

    Looks awesome – I need to do more with wheat berries – this dish looks perfect!

  • Kari

    Oh my goodness this looks good. I so relate to the salad bar dilemma but you seem to have solved it pretty well with this dish! Gorgeous.

  • Gina (Candid RD)

    I’m definitely going to make this! I have all the right ingredients, minus the tofu (in fact, I’m making this with tempeh!). Great recipe!

  • Colleen

    I haven’t tried wheat berries yet, but this salad makes me want to!! And I am totally the same way when it comes to Whole Foods salads. I don’t make them often (maybe 2x a year!) but I LOVE them when I do and try to be conscious about the salad’s weight… 🙂

  • Hamareerasoi Deepa

    Healthy loaded salad bowl..

    Hamaree Rasoi

  • Lauren at Keep It Sweet

    Totally making this for lunch or dinner this week!

  • Liz @ Tip Top Shape

    I totally understand your Whole Foods hot/cold bar obsession!! I always love to look at the ingredient list and imagine how I could make it myself. They have the BEST stuff there!

  • Anonymous

    I go crazy at salad bars… Wheatberries are delicious! Adding the perfect chew to a salad. What a great combo

  • Yummychunklet

    What a delicious looking dish. I’ll have to try it with the tofu I have on hand!

  • Kristen @ Swanky Dietitian

    This salad looks great! I love Whole Foods salad bar. There is was one salad that I really wanted to recreate at home. It has couscous and craisins…yum!

    • Simply Life

      Oh I think I know the one you’re talking about- that’s another one of my favorites!

  • Ranjani

    This looks perfect for lunch! I have been wanting to make more grain salads lately, so thanks for the inspiration!

  • Mom

    General Chicken from any Chinese restaurant!!! Yum! I love and can imagine your excitement at the salad bar!!!

  • Karriann Graf

    I’m not the biggest tofu fan… But I ought to give this a try! 😉

    “Spice it Up”

  • Hillary

    I have the same issue whenever I go into WF—how to leave without spending $100 on lunch! This looks like a fantastic step in the right direction.

  • Junia Kim

    i love recreating dishes! the rice dish with the tofu and wheatberries look delicious with the ginger soy flavors 🙂

  • Colleen

    I’m not decisive enough for the Whole Foods salad bar. I get so overwhelmed with the options!

  • kyleen

    That is exactly how I feel about Menchies, this make-your-own fro yo place. I end up putting so many toppings that there’s only half as much fro-yo as there should be and it ends up costing like $7.

    Mhmm this salad looks delicious. Love the tofu and I’ve been dying to try the wheat berries.

  • meri

    I totally agree- I get absolute glee out of the different combinations of almost the same ingredients (veggies, sauce, proteins) every night, and it never tastes the same or gets old. God love a salad bar (whether whole foods or home style!)

  • JoJo

    I have yet to try wheat berries but want to!
    Whole foods and trader joe’s always inspire me in so many ways. Mostly to eat healthy and buy bunch of their products (haha but true like you said..), I wish I could afford to shop there all the time!

  • Choc Chip Uru

    This wholewheat tofu salad is inspiring – healthy and with woonderful tastes all round 😀

    Choc Chip Uru

  • Hotly Spiced

    What a great dish. It looks so lovely. I have never heard of wheat berries. I must look out for them. xx

  • Joanne

    I TOTALLY understand. I go crazy at Whole Food’s salad bar…most of htem are SO TASTY. I’m not sure that i’ve had the one that this is modeled after, but it sounds delicious! I love the asian flavors!

  • Shannon ~ My Place In The Race

    Great. Now I’m hungry! LOL! 😀

  • Bee

    I keep feeling like I need to re-think my stance on tofu. Perhaps it really isn’t as bad as I think it is. These pictures are gorgeous and it seems like I really need to give it a try. I’m totally with you on the Whole Foods salad bar, it’s all SO good but SO expensive! I looooove the roasted beet salad with everything that’s in me…

    • Simply Life

      It took me a while to feel comfortable making and eating it- but then I realized there are so many different types (I prefer extra-firm) and ways you can prepare it (baked, sauted, spices, marinated, etc) that I realized it can completely be customized to personal tastes!

  • Asmita

    This is so perfect for my family. We all love tofu and salad. It’s such a colorful and healthy salad. Love it!!!

  • Daisy

    this is such a great recreation!! looks better than the WF bar to me!!

  • Deepti

    Love the healthy recipe of tofu and wheat berry salad. Its definitely going to be a hit in my family!

  • KelloggsFiberPlusKati

    This looks great! I love dishes that leave you feeling great and not overly full or uncomfortable. There are also a lot of great nutrients packed into this dish – including my personal favorite, fiber. Few people get enough fiber into their day, so its always great to stumble on new recipes that make achieving that goal a bit easier.

  • Emily @ A Cambridge Story

    I must start cooking with wheat berries – this looks tasty!

  • Jolene (

    The rice and tofu bowls at my favourite restaurant in the city inspired my creation of a Hippie Bowl.

  • Kiran @

    Whole Foods does that to me as well, because I can’t fathom their hot bar prices so I try to recreate some of the menu at home 😉

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