Winter Wheat Berry Salad

Serves 8 to 12

This recipe calls for 6 cups of cooked wheat berries, although 6 cups of another cooked grain such as brown rice, quinoa, pearl barley, or bulgur can be substituted for the wheat berries. Be aware that the cooking times for whole grains vary. The procedures and cooking times for other whole grains can be found at the Whole Grains Council .

Place the wheat berries in a large saucepan and with enough water to cover the berries by a few inches. Bring to a boil, lower to a simmer, cover and cook for 45 minutes. Taste and see if the wheat berry is cooked. You want a soft, but still chewy texture. If desired, cover and cook for 15 to 30 more minutes until the desired texture is reached. Drain off the water and allow the wheat berries to cool to room temperature.

2 cups wheat berries
1/2 cup dried cranberries or dried cherries
1 medium carrot, peeled and finely chopped
1 rib celery, finely chopped
1 medium apple, unpeeled, cored and finely chopped
1/4 cup chopped fresh parsley
2 scallions, white and green parts, finely chopped
2 cloves garlic, minced
1/4 cup extra-virgin olive oil
2 tablespoons fresh lemon juice
2 tablespoons soy sauce or tamari
Salt and fresh ground black pepper to taste

Meanwhile, combine dried fruit, carrot, celery, apple, parsley, scallion, garlic, olive oil, lemon juice, and soy sauce, tossing thoroughly to mix. Stir in the cooled wheat berries and add salt and black pepper to taste. Serve at room temperature or store in the refrigerator until served.

0 Comments
  1. mmmm. sounds like a good balance to spritz cookies and egg nog.

    1. Yes it does! Should keep the heartburn at bay too.

  2. Do you have nutritional counts for this recipe? Thank you.

  3. Winter Wheat Berry Salad

    based on 8 servings

    Calories: 292
    Protein: 7 g
    Carbohydrate: 53 g
    Dietary Fiber: 7 g
    Total Sugars: 7 g
    Total Fat: 8 g
    Saturated Fat: 1 g
    Monounsaturated Fat: 5 g
    Polyunsaturated Fat: 1 g
    Cholesterol: 0 mg
    Trans Fatty Acids: 0 g
    Calcium: 33 mg
    Iron: 2 mg
    Sodium: 261 mg

  4. Thanks for the nutritional info. Recipe is absolutely delicious.

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