Wheat Berry Salad with Red Fruit
From EatingWell: March/April 2007
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.
- 2 cups hard red winter-wheat berries (see Tips)
- 7 cups cold water
- 1 teaspoon salt
- 1/3 cup freshly squeezed orange juice
- 1/3 cup dried cranberries
- 1 large Fuji apple, unpeeled, diced
- 1/2 cup pecan halves, toasted (see Tips) and coarsely chopped
- 3 tablespoons raspberry vinegar
- 3 tablespoons extra-virgin olive oil
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground pepper
- To prepare wheat berries: Sort through wheat berries carefully, discarding any stones. Rinse well under cool running water. Place in a large heavy saucepan. Add water and 1 teaspoon salt. Bring to a boil over high heat, then reduce heat, cover, and simmer gently, stirring occasionally, for 1 hour. Drain and rinse. Let cool to room temperature. (Makes about 4 1/2 cups.)
- To prepare salad: Combine orange juice and cranberries in a small bowl. Let stand for 15 minutes.
- Combine 3 cups of the cooked 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. (Refrigerate the extra cooked wheat berries for up to 2 days or freeze for up to 1 month.)
- Whisk the reserved orange juice, vinegar and oil in a small bowl until combined. Season with 1/4 teaspoon 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 the cooked wheat berries for up to 2 days or freeze for up to 1 month; refrigerate the prepared salad for up to 1 day.
- Tips: Wheat berries are whole, unprocessed grains of wheat. Varieties (hard, soft, spring or winter) can be used interchangeably. Labeling is inconsistent—you may find them labeled “hard red winter wheat” without the words “wheat berries.” Find them in natural-foods markets and online at kingarthurflour.com.
- To toast pecan halves, spread nuts on a baking sheet and bake at 350°F, stirring once, until fragrant, 7 to 9 minutes.
Per serving: 316 calories; 14 g fat (2 g sat, 9 g mono); 0 mg cholesterol; 42 g carbohydrates; 4 g added sugars; 7 g protein; 6 g fiber; 365 mg sodium; 100 mg potassium.
Carbohydrate Servings: 2 1/2
Exchanges: 2 Starch, 1 Fruit, 2 1/2 Fat
More From EatingWell
Omega-3 fats are good for your heart and are found in fish...
These healthy sugar-free dessert recipes are a delicious and...
Stir-fries are an easy way to get dinner on the table fast...
Whether you're looking for a quick breakfast or a refreshing...
If you’re trying to slim down, our low-calorie dinners to...
Carbs have gotten a bad rap as a diet no-no, but whole grains...
When you’re trying to lose weight, you don’t need to skimp on...
The next time you’re thinking about ordering takeout, put...
Fresh seasonal produce offers plenty of reasons to try one of...
Baking a cake from scratch doesn’t have to be time-intensive...
There’s something oh-so-soothing about a bowl of creamy...
Our nutritionists have verified that these recipes do not...
Homemade desserts, including piping-hot apple pie, rich...
If you’re searching for an affordable and healthy meal for...
Our healthy lasagna recipes, including classic meat lasagna...
Make sure you have a quick and easy dinner ready to go next...
- Ease of Preparation
- Total Time
- More than 1 hour
- March/April 2007