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PRAIRIE WHEAT BERRY SALAD

Wheat berries are whole unprocessed kernels of wheat. When cooked, they make a great base for a hardy grain salad. In this recipe, we combine them with blueberries and dried apricots and dress it all with a raspberry vinaigrette.

Yield: Serve 6.

July 02, 2019

PRAIRIE WHEAT BERRY SALAD

Ingredients

  • 3 cups water
  • 1 cup wheat berries
  • 1/2 tsp salt
  • 1/4 cup raspberry vinegar
  • 1 tbsp balsamic vinegar
  • 2 tsp Dijon mustard
  • 3/4 tsp salt
  • 1/2 tsp freshly ground pepper
  • 3 tbsp oil
  • 3/4 cup thinly sliced green onions
  • 3/4 cup dried blueberries
  • 1/2 cup slivered dried apricots
  • 1/2 cup chopped toasted almonds
  • 2 tbsp chopped fresh parsley

Directions

  1. Combine water, wheat berries and 1/2 tsp salt in a saucepan. Bring to a boil over medium heat. Reduce heat and simmer, covered, for 50 - 55 minutes or until wheat berries are tender but still slightly chewy; drain. Rinse with cold water; drain.
  2. To prepare dressing, whisk together raspberry vinegar, balsamic vinegar, mustard, 3/4 tsp salt and pepper in a bowl until combined. Gradually whisk in oil until blended. Stir in onions, blueberries, apricots, almonds and parsley. Let stand for 30 minutes.
  3. Stir in wheat berries into mixture. Cover and refrigerate for at least 4 hours or up to 24 hours.
Nutritional analysis per serving:

305 calories, 11.8 g fat, 6.2 g protein, 48 g carbohydrate, 7.3 g fibre, 308 mg sodium
Tip: Wheat berries are whole unprocessed kernels of wheat. Look for wheat berries in natural food stores or specialty food stores.