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Wheat Berry Salad with Red Fruit

:  March/April 2007

Your rating: None Average: 4.1 (42 votes)

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.


READER'S COMMENT:
"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!! "
Wheat Berry Salad with Red Fruit Recipe

6 servings, about 1 cup each

Active Time:

Total Time:

Nutrition Profile

Low cholesterol | Low saturated fat | Heart healthy | High fiber |

View Our Nutrition Guidelines »

Ingredients

  • 1/3 cup freshly squeezed orange juice
  • 1/3 cup dried cranberries
  • 3 cups Cooked Wheat Berries, (recipe follows)
  • 1 large Fuji apple, unpeeled, diced
  • 1/2 cup pecan halves, toasted (see Tip) and coarsely chopped
  • 3 tablespoons raspberry vinegar
  • 3 tablespoons extra-virgin olive oil
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper

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Preparation

  1. Combine orange juice and cranberries in a small bowl. Let stand for 15 minutes.
  2. Combine 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.
  3. Whisk the reserved orange juice, vinegar and oil in a small bowl until combined. Season with 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.

Tips & Notes

  • Make Ahead Tip: Cover and refrigerate for up to 1 day.
  • Tip: To toast pecan halves, spread nuts on a baking sheet and bake at 350°F, stirring once, until fragrant, 7 to 9 minutes.

Nutrition

Per serving: 321 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; 99 mg potassium.

Nutrition Bonus: Vitamin C (15% daily value)

Carbohydrate Servings: 2

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


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Recipe Categories

Ease of Preparation
Easy
Health & Diet Considerations
High fiber
Heart healthy
Low saturated fat
Low cholesterol
Type of Dish
Salad, main dish
Main dish, vegetarian
Total Time
More than 1 hour
Ethnic/Regional
American
Preparation/ Technique
Marinate/Rub
Meal/Course
Dinner

Lunch
Style/Theme
Vegetarian
Vegan
Picnic
Make ahead instructions
Budget
Servings
8 or more
Season
Winter
Fall
Publication
March/April 2007
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