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PRAIRIE WHEAT BERRY SALAD
Wheat berries are whole unprocessed kernels of wheat. When cooked, they make a great base for a hardy grain salad. In this recipe, we combine them with blueberries and dried apricots and dress it all with a raspberry vinaigrette.
Yield: Serve 6.
July 02, 2019
PRAIRIE WHEAT BERRY SALAD
Ingredients
- 3 cups water
- 1 cup wheat berries
- 1/2 tsp salt
- 1/4 cup raspberry vinegar
- 1 tbsp balsamic vinegar
- 2 tsp Dijon mustard
- 3/4 tsp salt
- 1/2 tsp freshly ground pepper
- 3 tbsp oil
- 3/4 cup thinly sliced green onions
- 3/4 cup dried blueberries
- 1/2 cup slivered dried apricots
- 1/2 cup chopped toasted almonds
- 2 tbsp chopped fresh parsley
Directions
- Combine water, wheat berries and 1/2 tsp salt in a saucepan. Bring to a boil over medium heat. Reduce heat and simmer, covered, for 50 - 55 minutes or until wheat berries are tender but still slightly chewy; drain. Rinse with cold water; drain.
- To prepare dressing, whisk together raspberry vinegar, balsamic vinegar, mustard, 3/4 tsp salt and pepper in a bowl until combined. Gradually whisk in oil until blended. Stir in onions, blueberries, apricots, almonds and parsley. Let stand for 30 minutes.
- Stir in wheat berries into mixture. Cover and refrigerate for at least 4 hours or up to 24 hours.
Nutritional analysis per serving:
305 calories, 11.8 g fat, 6.2 g protein, 48 g carbohydrate, 7.3 g fibre, 308 mg sodium
Tip: Wheat berries are whole unprocessed kernels of wheat. Look for wheat berries in natural food stores or specialty food stores.