Rye berries are traditionally milled into flour to bake bread with, but we love their flavor in this healthy whole-grain salad, tossed with a caraway seed vinaigrette. Serve with roasted pork and an arugula salad for a complete meal.
Nutrition per serving may change if servings are adjusted.
3 cups water
¾ cup rye berries
¼ cup cider vinegar
1 teaspoon toasted caraway seeds
1 teaspoon honey
1 teaspoon whole-grain mustard
½ teaspoon salt
¼ teaspoon ground pepper
3 tablespoons extra-virgin olive oil
3 cups slivered red cabbage
3 scallions, sliced
2 ounces smoked trout, flaked
⅓ cup toasted walnuts, chopped
Bring water and rye berries to a boil in a medium saucepan over high heat. Reduce heat to a simmer, cover and cook until tender, about 1¼ hours. Drain.
Combine vinegar, caraway, honey, mustard, salt and pepper in a large bowl. Whisk in oil until combined. Add the rye berries, cabbage and scallions; toss to combine. Serve topped with trout and walnuts.
To make ahead: Refrigerate the dressed salad for up to 2 days. Top with trout and walnuts just before serving.
215 calories;12 g fat(2 g sat); 4 g fiber; 22 g carbohydrates; 7 g protein; 17 mcg folate; 2 mg cholesterol; 3 g sugars; 1 g added sugars; 468 IU vitamin A; 22 mg vitamin C; 44 mg calcium; 2 mg iron; 323 mg sodium; 145 mg potassium