Wheat Berry Salad with Red Fruit

From EatingWell: March/April 2007 — Subscribe Now!

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.

6 servings, about 1 cup each

Active Time: 20 minutes

Total Time: 1 hour

Nutrition Profile

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

Preparation

Combine orange juice and cranberries in a small bowl. Let stand for 15 minutes.
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.
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)

2 Carbohydrate Serving

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