Wheat Berry Salad

Posted: Sep 24, 2018 · Recipes

Wheat Berry Salad

Serves:6 servings, serving size 3/4 cup

Ingredients

  • 1 1/2 cups hard wheat berries
  • 3/4 cup chopped walnuts or pecans
  • 2 stalks celery, finely chopped
  • 1/2 cup tart dried cherries or cranberries, chopped
  • 1 scallion, white and green parts, chopped
  • 1/2 cup finely chopped parsley or cilantro leaves
  • 3 tablespoons olive oil
  • 2 tablespoons lemon juice
  • Salt and freshly ground black pepper

Directions

In a large pot combine the wheat berries and enough water to come 2 inches over the wheat berries. Let soak overnight.  Bring to a boil and cook uncovered for 1 hour, or until tender. Drain and let cool. Toast the walnuts in a medium, dry skillet over medium-high heat until fragrant, 2 to 3 minutes or spread on a baking sheet in a 350o F oven for 10 minutes.

In a large bowl, combine the wheat berries, nuts, celery, dried cherries, scallions, parsley, olive oil and lemon juice. Season, to taste, with salt and pepper.

Per Serving:

Calories 360; Total Fat 17 g; (Sat Fat 2 g, Mono Fat 6 g, Poly Fat 8 g) ; Protein 9 g; Carb 46 g; Fiber 8 g; Cholesterol 0 mg; Sodium 15 mg

Excellent source of: Fiber, Vitamin K, Manganese Good source of: Protein, Vitamin A, Vitamin C, Copper, Iron