Wonderfully chewy wheat berries have a nutty flavor and are great in soups, stews, and salads. This fruity salad is delicious at room temperature but is also good eaten cold as a packed lunch.

Diabetic Living Magazine
Source: Diabetic Living Magazine


Ingredient Checklist


Instructions Checklist
  • Bring water to boiling in a small saucepan. Add wheat berries. Return to boiling; reduce heat. Simmer, covered, for 40 to 50 minutes or until tender. Drain and transfer to a large bowl; cool 1 hour.

  • Whisk together lemon juice, canola oil, maple syrup, salt, pepper and cinnamon in a small bowl. Drizzle dressing over the cooled wheat berries. Add apple, carrot, and scallions; toss to coat. Serve the wheat berry mixture over baby spinach; and if desired, sprinkle with dried apricots.

Nutrition Facts

134.8 calories; protein 3.9g 8% DV; carbohydrates 23.4g 8% DV; exchange other carbs 1.5; dietary fiber 4.2g 17% DV; sugars 4g; fat 3.9g 6% DV; saturated fat 0.3g 2% DV; cholesterolmg; vitamin a iu 3441.6IU 69% DV; vitamin c 10.1mg 17% DV; folate 57.7mcg 14% DV; calcium 40.1mg 4% DV; iron 1.6mg 9% DV; magnesium 52mg 19% DV; potassium 276.9mg 8% DV; sodium 98.8mg 4% DV.