Winter Wheat Berry Salad
Wonderfully chewy wheat berries have a nutty flavor. They're great in this fruit and spinach salad but also work well in soups and stews.
Prep Time:
20 mins
Total Time:
1 hr 10 mins
Servings:
4 servings
Ingredients
-
2 1/2 cups water
-
1 cup wheat berries, rinsed
-
2 tablespoons lemon juice
-
2 tablespoons canola oil
-
1 tablespoon maple-flavored syrup
-
1/2 teaspoon ground cinnamon
-
1/4 teaspoon salt
-
1/4 teaspoon ground black pepper
-
1 medium apple, cored, peeled, and sliced
-
1 large carrot, peeled and shredded
-
2 green onions, sliced
-
6 cups packaged fresh baby spinach
-
1/4 cup snipped dried apricots
Directions
1.
In a small saucepan, bring water to boiling. Add wheat berries to boiling water. Return to boiling; reduce heat. Simmer, covered, for 40 to 50 minutes or until tender. Drain and transfer to a large bowl to cool.
2.
In a small bowl, whisk together lemon juice, canola oil, syrup, cinnamon, salt, and pepper. Drizzle dressing over cooled wheat berries. Add apple, carrot, and green onions; toss to coat. Serve wheat berry mixture over baby spinach; sprinkle with dried apricots.
Nutrition information
Calories 284, Total Fat 8 g, Saturated Fat .6 g, Monounsaturated Fat 4 g, Polyunsaturated Fat 2 g, Cholesterol 0 mg, Sodium 217 mg, Carbohydrate 50 g, Total Sugar 12 g, Fiber 12 g, Protein 8 g. Daily Values: Vitamin A 0%, Vitamin C 31%, Calcium 8%, Iron 30%.
Percent Daily Values are based on a 2,000 calorie diet
Add Your Review
Recommended Recipe:
Fruit Bowl Salad with Honey-Mint Dressing
Make a simple dressing and then just toss it with the fruit to make this fresh side dish.
See RecipeMore Great Recipe Ideas from Heart-Healthy Living
