Wheat Berry and Corn Salad
ingredients
Salad
1 cup raw wheat berries
5 cups water, divided
2 cups corn kernels (either fresh cut from the cob or frozen and thawed)
½ cup finely chopped celery
½ cup dried cherries
¼ cup minced red onion
Dressing
¼ cup raspberry vinegar
2 Tbsp. olive oil
1 Tbsp. lemon juice
1 tsp. grated orange zest
Salt and fresh ground pepper to taste
preparation
10 servings
Serving size: ½ cup
Preparation time: 12 minutes
Cooking time: 65 minutes
1. Rinse the wheat berries in a fine sieve. Place them in a bowl, and cover them with 2 cups of the water. Place the bowl of wheat berries in the refrigerator, and soak them overnight.
2. Drain the wheat berries, and rinse them again. Bring the remaining 3 cups of water to a boil. Add the wheat berries, cover, and reduce the heat to low. Cook for 1 hour, until the wheat berries are tender.
3. Combine the wheat berries with the remaining ingredients for the salad.
4. Whisk together the dressing ingredients and pour over the salad. Cover and refrigerate 1 hour before serving.
nutrition
Nutrition facts
Starch exchanges 1
Fruit exchanges 0.5
Fat exchanges 0.5
Amount per serving
Calories 145
Calories From Fat 30
Total Fat 3.5 g
Saturated Fat 0.5 g
Trans Fat 0 g
Cholesterol 0 mg
Sodium 10 mg (without added salt)
Total Carbohydrate 27 g
Dietary Fiber 3 g
Sugars 8 g
Protein 4 g
Comments
Post new comment