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.

Breana Killeen
Source: EatingWell Magazine, January/February 2018


Recipe Summary

15 mins
1 hr 30 mins
Nutrition Profile:


Ingredient Checklist


Instructions Checklist
  • 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 1 1/4 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.

Nutrition Facts

215 calories; protein 6.9g 14% DV; carbohydrates 21.7g 7% DV; dietary fiber 4.5g 18% DV; sugars 2.7g; fat 12.3g 19% DV; saturated fat 1.6g 8% DV; cholesterol 2.5mg 1% DV; vitamin a iu 468.3IU 9% DV; vitamin c 21.5mg 36% DV; folate 16.6mcg 4% DV; calcium 43.9mg 4% DV; iron 1.5mg 9% DV; magnesium 18.6mg 7% DV; potassium 145.3mg 4% DV; sodium 323.2mg 13% DV; added sugar 1g.