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20 minute dinner recipes

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Wheat Berry Salad with Red Fruit

http://www.eatingwell.com/recipes/wheat_berry_salad_with_red_fruit.html

From EatingWell:  March/April 2007

For this sweet and tart salad, wheat berries are blended with cranberries, apples and pecans and tossed in a raspberry vinaigrette—a winning combination. Serve over a bed of peppery arugula for lunch or a light supper.

6 servings, about 1 cup each | Active Time: 25 minutes | Total Time: 2 hours

Ingredients

Wheat Berries

Salad

Preparation

  1. To prepare wheat berries: Sort through wheat berries carefully, discarding any stones. Rinse well under cool running water. Place in a large heavy saucepan. Add water and 1 teaspoon salt. Bring to a boil over high heat, then reduce heat, cover, and simmer gently, stirring occasionally, for 1 hour. Drain and rinse. Let cool to room temperature. (Makes about 4 1/2 cups.)
  2. To prepare salad: Combine orange juice and cranberries in a small bowl. Let stand for 15 minutes.
  3. Combine 3 cups of the cooked wheat berries, apple and pecans in a large bowl; stir gently. Drain the cranberries, reserving the juice. Stir the cranberries into the wheat berry mixture. (Refrigerate the extra cooked wheat berries for up to 2 days or freeze for up to 1 month.)
  4. Whisk the reserved orange juice, vinegar and oil in a small bowl until combined. Season with 1/4 teaspoon salt and pepper. Pour over the salad and stir gently to coat. Refrigerate for at least 30 minutes to allow the flavors to combine. Serve cold or at room temperature.

Nutrition

Per serving : 316 Calories; 14 g Fat; 2 g Sat; 9 g Mono; 0 mg Cholesterol; 42 g Carbohydrates; 7 g Protein; 6 g Fiber; 365 mg Sodium; 100 mg Potassium

2 1/2 Carbohydrate Serving

Exchanges: 2 Starch, 1 Fruit, 2 1/2 Fat

Tips & Notes