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A wooden bowl filled with a mixed winter wheat berry salad of cooked brown rice, green onions, dried cranberries, and chopped nuts, with a wooden serving spoon resting on the side.
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Winter Wheat Berry Salad With Cranberries and Walnuts

Wheat Berry Salad is a deliciously satisfying way to get good carbs.
Prep Time10 minutes
Cook Time45 minutes
Total Time55 minutes
Course: Main Course, Side Dish
Cuisine: American
Diet: Diabetic, Vegan, Vegetarian
Keyword: wheat berries, wheat berry salad, wheatberries
Servings: 6
Calories: 439kcal
Author: Recipe Idea Shop

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