Coaches' Corner Blog

Recipe: Wheat Berry Salad

September 24, 2010 - Posted by Sarah

The other day I was out to lunch with a friend and I mentioned my craving for wheat berry salad.  My friend had never heard of wheat berries so I decided it was time to share some information about this amazing food.  Don’t be fooled by the name but wheat berries are actually a whole grain and not a berry at all!

Wheat berries?  Never heard of them!
Wheat berries are whole wheat kernels that can be boiled and eaten in their raw form or ground into flour for other cooking purposes.  They are similar in appearance to brown rice and are also as simple to cook as rice.  Boiled wheat berries have a slightly nutty flavor and are traditionally paired up with fresh vegetables and dried fruits (most commonly cranberries and cherries).  Some people have even grown their own wheat sprouts for salads and sandwiches by adding water to wheat berries!

Are they nutritious?  They’re delicious!
Since the wheat berry is a whole wheat kernel there are no nutrients stripped from it.  One cup of cooked wheat berries contains 300 calories, lots of fiber, protein, and iron.  If you opt to grow the sprouts you will also reap the benefits of vitamin E and magnesium. 

Hopefully now you’re anxious to try my favorite wheat berry salad recipe!  Let me know if you like it!

Yield: 6 servings

Ingredients:
• 1 1/2 cups hard wheat berries
• 3/4 cup chopped walnuts
• 2 stalks celery, finely chopped
• 1/2 cup tart dried cherries, chopped (dried cranberries will work too)
• 1 scallion, white and green parts, chopped
• 1/2 cup finely chopped parsley leaves
• 3 tablespoons olive oil
• 2 tablespoons lemon juice
• Salt and freshly ground black pepper

Instructions:
1. In a large pot combine the wheat berries and enough water to come 2 inches over the wheat berries. Bring to a boil and cook uncovered for 1 hour, or until tender. Drain and let cool.
2. Toast the walnuts in a medium dry skillet over medium-high heat until fragrant, 2 to 3 minutes.
3. In a large bowl, combine the wheat berries, walnuts, celery, dried cherries (or cranberries), scallions, parsley, olive oil and lemon juice. Season, to taste, with salt and pepper.

Nutrition Information (Per Serving): 
Calories 360
Fat 17 g
Protein 9 g
Carb 46 g
Fiber 8 g
Sodium 15 mg

Source: Foodnetwork.com


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