Wheat Berry And Wild Rice Salad
Recipe from Heart-Healthy Living

This make-ahead whole grain vegetarian salad needs time to chill before dinner. It's perfect for potlucks or barbecues.


Wheat Berry And Wild Rice Salad

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Servings: 4 main-dish servings
Prep Time: 15 mins
Total Time: 5 hrs 15 mins
Related Categories: Brown Rice, Healthy Cooking, Heart Healthy, Low Calorie, Low Fat, Low Sodium, Lunch Salad, Rice, Salad, Thanksgiving Side Dishes, Vegetarian, Wild Rice
 
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Ingredients
  • 1  cup
    wheat berries
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  • 1/4  tsp.
    salt (optional)
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  • 1/2  cup
    brown and wild rice blend or long-grain and wild rice blend
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  • 1/2  cup
    dried cranberries
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  • 1/4  cup
    thinly sliced green onions
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  • 1/4  cup
    nonfat or regular Italian salad dressing
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  • 1  Tbsp.
    snipped fresh basil or 1 tsp. dried basil, crumbled
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  • 1  Tbsp.
    honey mustard
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  • 1/2  cup
    coarsely chopped pistachio nuts
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  •  
    Lettuce leaves (optional)
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Directions
1.
In a medium saucepan bring 3 cups water to boiling. Stir in wheat berries and salt. Return to boiling; reduce heat. Simmer, covered, for 1 hour or until tender. Drain; set aside. Cook rice blend according to package directions, omitting butter, margarine, and salt.
2.
In a medium bowl combine wheat berries, rice, cranberries, and green onion. In a bowl stir together dressing, basil, and mustard. Pour over salad mixture; toss to coat. Cover and chill 4 to 24 hours. Just before serving, stir in nuts. If desired, serve over lettuce leaves.
Nutrition information
Calories 342, Total Fat 8 g, Saturated Fat 1 g, Monounsaturated Fat 4 g, Polyunsaturated Fat 3 g, Cholesterol 0 mg, Sodium 393 mg, Carbohydrate 60 g, Total Sugar 14 g, Fiber 9 g, Protein 12 g. Daily Values: Vitamin A 0%, Vitamin C 0%, Calcium 4%, Iron 16%. Percent Daily Values are based on a 2,000 calorie diet
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