Winter Wheat Berry Salad With Cranberries and Walnuts
Wheat Berry Salad is a deliciously satisfying way to get good carbs.
Servings: 6
Calories: 439kcal
Ingredients
- 1 cup uncooked winter wheat berries
- 2 scallions green onions, chopped
- 1 cup chopped walnuts
- ½ cup dried cranberries
- ¼ cup lite soy sauce
- ¼ cup lemon juice
- ½ cup light extra-virgin olive oil
- 2 teaspoons grated orange or lemon rind
Instructions
- Place the wheat berries in a large saucepan and cover the wheat berries with 4 cups of water.
- Bring the pot to a boil and reduce the heat to low.
- Cover the pot and cook over low heat about 45 minutes until the wheat berries are about triple in size and when you taste them, they are chewy.
- Drain the wheat berries and put them in a medium mixing bowl.
- Add the onion, walnuts and cranberries to the bowl of wheat berries. Set aside.
- Whisk remaining ingredients (soy sauce, lemon juice, olive oil, zest) until emulsified and then pour this dressing over the wheat berry mixture.
- Stir and refrigerate for one hour or more.
Notes
Note: You can make this delicious salad with either hard red spring or winter berries.
Nutrition
Calories: 439kcal | Carbohydrates: 36g | Protein: 9g | Fat: 31g | Saturated Fat: 4g | Polyunsaturated Fat: 11g | Monounsaturated Fat: 15g | Sodium: 542mg | Potassium: 134mg | Fiber: 7g | Sugar: 8g | Vitamin A: 45IU | Vitamin C: 6mg | Calcium: 41mg | Iron: 2mg