Insalata di Grano con Pomodoro, Tonno, e Capperi

A Taste of Sicily: My Simple Wheat Berry Salad

The scent of sun-drenched tomatoes and the briny tang of capers – these are the flavors that transport me back to my grandmother’s kitchen in Sicily. This Insalata di Grano, a simple yet incredibly satisfying wheat berry salad, is one of those dishes that evokes a potent sense of place and family. It’s a recipe I learned from her, passed down through generations, and one I now cherish as much for its taste as for the memories it holds.

The key to this salad lies in the perfectly cooked wheat berries. It’s not difficult, but it does require a little patience. Soaking the berries overnight softens them, making them more receptive to absorbing the flavors of the other ingredients. The slow simmering process unlocks their nutty sweetness, creating a textural counterpoint to the juicy burst of tomatoes and the salty punch of the capers. I often use Kamut, an ancient grain with a slightly richer, sweeter flavor than regular wheat berries – a wonderful nod to the historical roots of this recipe.

Beyond the wheat berries, the beauty of this salad lies in its simplicity. Ripe, sun-kissed tomatoes are a must. I love the way their sweetness intensifies after a brief sprinkle of salt and sugar, drawing out their moisture and concentrating their flavor. A good quality tuna, preferably packed in olive oil, provides a subtle richness and protein boost. And, of course, no Sicilian salad is complete without capers – those tiny briny buds that add a welcome burst of saltiness.

The dressing is equally straightforward: a generous drizzle of olive oil, a squeeze of fresh lemon juice, and a touch of finely chopped red onion and garlic for a hint of pungency. I often add a pinch of hot pepper for a little extra kick, but that's purely a matter of personal preference. Finally, a generous scattering of fresh herbs – basil, parsley, mint – completes the symphony of flavors. The salad is best made a few hours ahead, allowing all the ingredients to meld together and their flavors to deepen. That allows the time for the wheat berries to absorb the deliciousness of the dressing, and the tomatoes to release their essence. It truly is a masterpiece of simple flavors, and the most satisfying lunch.

This salad is incredibly versatile. Feel free to adjust the ingredients based on your preferences and what’s in season. Add some olives, artichoke hearts, or even some crumbled feta cheese for an extra layer of flavor and texture. It makes a delightful light lunch or a side dish that’s perfect alongside grilled meats or fish. But honestly, it can stand alone as a complete and satisfying meal, especially on a warm summer’s day when the simplicity and freshness of the ingredients shine through.

It’s more than just a salad; it’s a taste of Sicily, a reminder of family gatherings, and a testament to the power of simple, fresh ingredients. It’s a taste of home, wherever I may be.

Serving Suggestions: Serve this salad chilled, on its own or as a delightful side dish to grilled chicken, fish or even as a filling for wraps or pita bread. It pairs perfectly with a glass of crisp white wine, especially a Pinot Grigio or Vermentino.

Step-by-step

• Rinse the wheat berries, discarding any chaff. Soak in hot water to cover by 3/4 inch (2 cm) for 24 hours, changing the water twice.
• Drain and rinse the berries. Put them in a heavy saucepan with enough fresh water to cover by at least 2 inches. Add the bay leaf, orange zest, and 1 teaspoon salt and bring to a boil. Reduce the heat, cover, and simmer until the grains are separate and tender, like rice, neither mushy nor al dente, 30 to 45 minutes. Check frequently after 30 minutes. Drain, discarding the bay leaf and zest. Let wheat berries cool thoroughly.
• Peel, seed, and roughly chop the tomatoes. Place in a colander. Sprinkle with salt and sugar, and let stand for at least 20 minutes.
• Put the tuna in a serving bowl and flake it. Add the capers, onion, garlic, hot pepper, salt to taste, and the lemon juice. Add the tomatoes and toss thoroughly. Stir in the olive oil; add the wheat berries and half of the herbs. Let stand for several hours, if possible.
• Just before serving, sprinkle the remaining 1/4 cup herbs on top. The salad will keep well for a few days.