Wheat Berry Salad with Red Fruit

Wheat Berry Salad with Red Fruit

6 Reviews
From: EatingWell Magazine, 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.

Ingredients 6 servings

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  • Wheat Berries
  • 2 cups hard red winter-wheat berries (see Tips)
  • 7 cups cold water
  • 1 teaspoon salt
  • Salad
  • 1/3 cup freshly squeezed orange juice
  • 1/3 cup dried cranberries
  • 1 large Fuji apple, unpeeled, diced
  • 1/2 cup pecan halves, toasted (see Tips) and coarsely chopped
  • 3 tablespoons raspberry vinegar
  • 3 tablespoons extra-virgin olive oil
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper

Preparation

  • Active

  • Ready In

  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.
  • Make Ahead Tip: To make ahead: Cover and refrigerate the cooked wheat berries for up to 2 days or freeze for up to 1 month; refrigerate the prepared salad for up to 1 day.
  • Wheat berries are whole, unprocessed grains of wheat. Varieties (hard, soft, spring or winter) can be used interchangeably. Labeling is inconsistent—you may find them labeled “hard red winter wheat” without the words “wheat berries.” Find them in natural-foods markets and online at kingarthurflour.com.
  • To toast pecan halves, spread nuts on a baking sheet and bake at 350°F, stirring once, until fragrant, 7 to 9 minutes.

Nutrition information

  • Serving size: about 1 cup
  • Per serving: 316 calories; 14 g fat(2 g sat); 6 g fiber; 42 g carbohydrates; 7 g protein; 7 mcg folate; 0 mg cholesterol; 10 g sugars; 4 g added sugars; 49 IU vitamin A; 8 mg vitamin C; 34 mg calcium; 2 mg iron; 365 mg sodium; 100 mg potassium
  • Carbohydrate Servings: 2 1/2
  • Exchanges: 2 Starch, 1 Fruit, 2 1/2 Fat

Reviews 6

July 24, 2012
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By: EatingWell User
Loved this recipe! My daughter and I eat this for breakfast. Fruity tasting and a good source of protein and fiber. I omit the salt and pepper.
May 09, 2012
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By: EatingWell User
Left out Cooking the wheat berries was left out of the preparation! Very important step. Pros: good combination Cons: Left out cooking the wheat berries!
April 11, 2012
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By: EatingWell User
I got a standing ovation for this salad at a church potluck! I stumbled across this recipe while looking for a healthy choice to bring to a church potluck. I wasn't sure if it would be well received among the more traditional dishes, but when word got out I was the one who made the salad the choir director got up on a chair to give me a standing ovation, and several people requested the recipe! Pros: tasty, refreshing, healthy Cons: cook time on wheat lengthens prep - but well worth it.
November 10, 2010
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By: kathleen
This was delicious! Just the right combination of sweet and tangy! Happily had enough left over to bring to work the next day. Very tasty!!
May 05, 2010
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By: EatingWell User
I served this for company and it was so well received that they left with the recipe! Fantastice flavor and interesting textures; I agree with holding off adding the roasted pecans until just before serving to maintain their crunch. I couldn't find raspberry vinegar, btw, so I blended (in a food processor) 1 cup red raspberries to 1/4 cup vinagar. I didn't include the oil, and we didn't miss it. The salad was fantastic. I am making it tomorrow for the Teacher's Appreciation Luncheon.
January 25, 2010
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By: EatingWell User
This wheat berry salad has become one of our regular side dishes. I've made at least 15 times. I always make this dish the night before we eat and always freshly roast the pecans. 30 minutes in fridge seems to do nothing, but wait overnight and the flavor blends very well together. We like it with extra pecans, cranberries, and the apple diced very small. We use Alessi White Balsamic Raspberry Blush Vinegar, which seems to be the key ingredient. I'm considering leaving the roasted pecans out and sprinkle over right before serving as the crispiness of the nuts is lost after soaked in vinaigrette overnight.