Savory Wheat Berry Salad with Mixed Berries
A delightful and nutritious salad made with tender wheat berries, mixed berries, walnuts, and a touch of honey.
Ingredients
| 1 | cup wheat berries, soaked overnight |
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| 1 | medium red onion, finely chopped |
| 1 | large sweet-tart apple, cored and chopped |
| ½ | cup mixed dried berries or ½ dried cherries, raisins, or cranberries |
| ½ | cup chopped walnuts |
| 1 | teaspoon poppy seeds |
| 4 | tablespoons extra virgin olive oil |
| 2 | tablespoons balsamic vinegar or 2 tablespoons apple cider vinegar |
| 1 | teaspoon honey |
| ½ | teaspoon salt |
| fresh ground pepper, to taste |
Instructions
| 1. | Begin by rinsing and draining the wheat berries. Place them in a medium bowl, cover with water, and soak overnight. |
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| 2. | After soaking, drain the wheat berries and transfer them to a medium saucepan. Add 3 cups of water and cook until the berries are soft and most of the water is absorbed, approximately 1 hour. If the berries are tender, drain any excess water. |
| 3. | To reduce the sharpness of the onion, cover the chopped onion with hot water for two to three minutes, then drain. |
| 4. | In a large bowl, combine the cooked wheat berries with the soaked onion, chopped apple, mixed berries, poppy seeds, and chopped walnuts. |
| 5. | Season the salad with freshly grated black pepper. |
| 6. | In a separate bowl, whisk together the extra virgin olive oil, balsamic vinegar (or apple cider vinegar), honey, and salt. Pour this dressing over the salad and toss to coat evenly. |
| 7. | Allow the flavors to meld by letting the salad sit for at least four hours, or preferably overnight. |
| 8. | Serve the wheat berry salad at room temperature to fully enjoy its flavors. |
| 9. | Note: The vinegar helps maintain the apple's color, but you can add the apple just before serving if preferred. The heat from the cooked wheat berries will soften the dried berries without the need for pre-soaking. If using dried cherries, consider cutting them in half. Adjust the salt to your taste preference. |
Nutrients
The following values are based on a single serving of this recipe.
| Calories | 271 kcal |
| Protein | 2.9 g |
| Fat | 23.4 g |
| Carbohydrates | 15.3 g |
| Fiber | 2.9 g |
| Sugar | 10 g |
Published on Jul 19, 2024 by Luminița