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Serves 8
Wheat berries are the mother grain from which pasta, bread and flour are derived. Little wheat berries pack a nutlike flavor and are pleasantly chewy. Use a crunchy, firm, sweet-tart apple (such as Granny Smith or Gala) for this salad.
Ingredients
2 cups uncooked wheat berries
1 cup chopped walnuts
2 medium apples, cored and chopped
1 cup seedless raisins
1 cup finely chopped parsley
1/4 cup apple cider vinegar
1/2 cup apple juice
1/2 teaspoon salt
1/2 teaspoon pepper
1/2 teaspoon ground nutmeg
1/2 teaspoon ground cinnamon
3 tablespoons extra virgin olive oil
2 tablespoons lemon juice
Method
Put wheat berries into a large bowl, cover with at least 2 inches of water and set aside to let soak for 6 to 8 hours or overnight. Drain well.
Put 7 cups water into a medium pot and bring to a boil. Add wheat berries, reduce heat and simmer, uncovered, for about 50 minutes, or until cooked through. (Wheat berries retain a firm, chewy texture when cooked.) Drain and set aside to let cool.
Transfer wheat berries to a large bowl. Add walnuts, apples, raisins, parsley, vinegar, apple juice, salt, pepper, nutmeg, cinnamon, olive oil and lemon juice and mix everything together thoroughly.
Nutrition
Per serving (about 6oz/170g-wt.): 400 calories (140 from fat), 15g total fat, 1.5g saturated fat, 11g protein, 61g total carbohydrate (9g dietary fiber, 19g sugar), 0mg cholesterol, 150mg sodium
Wheat berries are the mother grain from which pasta, bread and flour are derived. Little wheat berries pack a nutlike flavor and are pleasantly chewy. Use a crunchy, firm, sweet-tart apple (such as Granny Smith or Gala) for this salad.
Ingredients
2 cups uncooked wheat berries
1 cup chopped walnuts
2 medium apples, cored and chopped
1 cup seedless raisins
1 cup finely chopped parsley
1/4 cup apple cider vinegar
1/2 cup apple juice
1/2 teaspoon salt
1/2 teaspoon pepper
1/2 teaspoon ground nutmeg
1/2 teaspoon ground cinnamon
3 tablespoons extra virgin olive oil
2 tablespoons lemon juice
Method
Put wheat berries into a large bowl, cover with at least 2 inches of water and set aside to let soak for 6 to 8 hours or overnight. Drain well.
Put 7 cups water into a medium pot and bring to a boil. Add wheat berries, reduce heat and simmer, uncovered, for about 50 minutes, or until cooked through. (Wheat berries retain a firm, chewy texture when cooked.) Drain and set aside to let cool.
Transfer wheat berries to a large bowl. Add walnuts, apples, raisins, parsley, vinegar, apple juice, salt, pepper, nutmeg, cinnamon, olive oil and lemon juice and mix everything together thoroughly.
Nutrition
Per serving (about 6oz/170g-wt.): 400 calories (140 from fat), 15g total fat, 1.5g saturated fat, 11g protein, 61g total carbohydrate (9g dietary fiber, 19g sugar), 0mg cholesterol, 150mg sodium
