Recipe

Autumn Wheatberry Salad

By: 

Shefaly Ravula

Recipe Information

Total Time: 

45 minutes, 15 minutes active

Servings: 

4

This healthful and satisfying salad showcases the flavors of fall with crunchy vegetables and chewy wheatberries.

Ingredients

  • 1 cup cooked wheatberries
  • 1/2 cup diced Granny Smith apple
  • 1/2 cup diced celery
  • 1/2 cup diced cucumber
  • 1/2 cup roasted red bell pepper, coarsely chopped
  • 2 green onions, chopped (green tops only)
  • 1/2 cup dried cranberries
  • 1/2 cup crumbled feta cheese
  • 1/3 cup shelled pistachios
  • 1 teaspoon lemon juice
  • 1/4 cup extra virgin olive oil
  • 1 teaspoon balsamic vinegar
  • Pinch of salt and ground black pepper
  • 2 tablespoons minced fresh herbs (choose from basil, mint or parsley)

Preparation

Wheatberries

  1. Start with 2-3 cups of dried wheatberries. Rinse well, cover with clean water and let soak overnight. Drain, add them to a soup pot and cover with clean water (at least one inch above the berries). Stir in a few pinches of salt. Cook on medium-low heat, covered, for about an hour. To test for doneness, taste a kernel. It should be chewy but not hard. Drain and set aside. Note: you may prepare the wheatberries up to 3 days ahead of time. Refrigerate or freeze unused wheatberries for later use.

Salad

  1. In a large mixing bowl, combine the wheatberries, apple, celery, cucumber, bell pepper, green onions dried cranberries and pistachios and feta cheese. Set aside.
  2. In a small bowl, whisk together the vinegar, lemon juice, oil, salt and pepper. Pour over the wheatberry salad. Stir in the fresh herbs. Refrigerate at least 30 minutes before serving. Garnish with additional fresh herbs and dried cranberries.

Serving Suggestion

Serve salad at room temperature with a bowl of hearty soup, on a bed of crunchy lettuce or as a side dish with meat or poultry.

Nutritional Information

364 Calories, 22 g. fat, 15 mg. cholesterol, 237 mg. sodium, 38 g. carbohydrate, 38 g. fiber, 8 g. protein

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