Wheat Berry Salad with Red Fruit
For this sweet and tart salad, wheat berries are blended with cranberries, apples and pecans and tossed in a raspberry vinaigrette - a winning combination. Serve over a bed of peppery arugula for lunch or a light supper.
Prep Time:
20 mins
Total Time:
1 hr
Servings:
6 servings, about 1 cup each
Ingredients
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1/3 cup freshly squeezed orange juice
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1/3 cup dried cranberries
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3 cups Cooked Wheat Berries, (recipe follows)
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1 large Fuji apple, unpeeled, diced
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1/2 cup pecan halves, toasted (see Tip) and coarsely chopped
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3 tablespoons raspberry vinegar
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3 tablespoons extra-virgin olive oil
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1/4 teaspoon salt
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1/4 teaspoon freshly ground pepper
Directions
1.
Combine orange juice and cranberries in a small bowl. Let stand for 15 minutes.
2.
Combine wheat berries, apple and pecans in a large bowl; stir gently. Drain the cranberries, reserving the juice. Stir the cranberries into the wheat berry mixture.
3.
Whisk the reserved orange juice, vinegar and oil in a small bowl until combined. Season with salt and pepper. Pour over the salad and stir gently to coat. Refrigerate for at least 30 minutes to allow the flavors to combine. Serve cold or at room temperature.
Tips:
Tip: To toast pecan halves, spread nuts on a baking sheet and bake at 350 degrees F, stirring once, until fragrant, 7 to 9 minutes.
MAKE AHEAD TIP: Cover and refrigerate for up to 1 day.
Nutrition information
Calories 321, Total Fat 14 g, Saturated Fat 2 g, Monounsaturated Fat 9 g, Sodium 365 mg, Carbohydrate 42 g, Fiber 6 g, Protein 7 g, Potassium 99 mg. Daily Values: Vitamin C 15%. Exchanges: Starch 2, Fruit 1, Fat 2.5.
Percent Daily Values are based on a 2,000 calorie diet
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Recommended Recipe:
Cooked Wheat Berries
Contrary to popular belief, wheat berries do not require an overnight soak before cooking. Simply boil them for 1 hour to soften the kernels, which will produce their characteristically chewy texture.
See RecipeMore Great Recipe Ideas from EatingWell
