Warm Wheat Berry Salad with Dried Fruit
- 2 cups dry wheat berries (about 3/4 pound) (hard winter wheat)
- 1/4 cup seasoned rice vinegar
- 2 teaspoons sesame oil
- 1/2 cup cranberries
- 1/2 cup dried apricots, chopped
- 1/2 cup chopped scallions, green part only
- 3 tablespoons sliced almonds with skin, toasted
- 1/2 teaspoon freshly ground black pepper
- 1/2 teaspoon sea salt
1. Place the wheat berries in a medium bowl; cover with water by 2 inches. Cover and let stand 8 hours. Drain. Place the wheat berries in a 4-quart pot; cover with water by 2 inches. Bring to a boil, reduce heat, and cook, uncovered, 1 hour or until tender. Drain well in a large sieve; transfer to a serving bowl.
2. Add remaining ingredients to warm wheat berries, tossing to combine; serve warm or at room temperature.
Make sure to soak the wheat berries two days ahead if you plan to prepare this dish a day ahead.
- Yield: 8 servings (serving size: 1 cup)
Prep: 5 minutes; Cook: 1 hour; Total time: 1 hour and 5 minutes, plus soaking time.
|Calories per serving:||214|
|Fat per serving:||3g|
|Saturated fat per serving:||0.0g|
|Monounsaturated fat per serving:||1g|
|Polyunsaturated fat per serving:||2g|
|Protein per serving:||5g|
|Carbohydrate per serving:||46g|
|Fiber per serving:||6g|
|Cholesterol per serving:||0.0mg|
|Iron per serving:||2mg|
|Sodium per serving:||156mg|
|Calcium per serving:||28mg|
Good to Know
Wheat berries mixed with cranberries and apricots give this salad a vibrant taste and texture. All three ingredients are excellent sources of fiber too!