Health

Warm Wheat Berry Salad with Dried Fruit

30163205

Ingredients

  • 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

Preparation


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.

    Prep: 5 minutes; Cook: 1 hour; Total time: 1 hour and 5 minutes, plus soaking time.

  • Yield: 8 servings (serving size: 1 cup)

Nutritional Information

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!