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Summer Wheat Berry Salad

April 1, 2015

 

This week is the wheat berry salad! Never heard of wheat berries before? Well neither had I until just last week.

       

Wheat berries are the entire wheat kernel composed of the bran, germ, and endosperm. In other words, it’s extremely healthy and nutrient dense due to its lack of processing. Despite its long cooking time, wheat berries end up tasting like plain oatmeal allowing for any number of flavors to come together to make it taste however your taste buds would like.

 

Below is my preference.

 

 

Summer Wheat Berry Salad

“A refreshing, lemon accented wheat berry salad with a sweet carrot puree.”

 

Prep Time: 15 minutes                                        Total Time: 45 minutes                         Makes: 16 servings

 

                        

Ingredients ​​

  • 1 cup wheat berries                           

  • 3 cups water                                     

  • 3 ounces finely chopped red onion 

  • 3 ounces finely chopped red bell pepper 

  • 3 ounces finely chopped carrot 

  • 2 ounces dried currants 

  • 1/2 lemon juice and zest 

  • 4 tablespoons honey                        

  • 3 tablespoons malt vinegar                                                                     

  • 1 teaspoon salt                                                                                                          

  • 12 ounces steamed carrot                                                                                       

  • 1/3 cup pineapple juice                                                                              

Garnish   

  • 3 ounces peas                                                                                    

  • 3 ounces pine nuts                                

  • 1/4 cup finely chopped curly parsley 

  • 3 ounces thinly slices sugar snapped peas

  • 1 ounce fennel fronds                                                                                         

  • 1 tablespoon carrot puree      

 

Directions

  1. Combine wheat berries and water in pressure cooker. Set on medium/high heat until steam bursts from the pressure cooker, about 5-10 minutes. Reduce to low heat and allow to cook for 1 hour.

  2. Run cold water over the uncovered pressure cooker for 2 minutes. Carefully, remove the lid and strain wheat berries. Refrigerate until cool.

  3. Combine wheat berries, red onion, red bell pepper, carrot, sugar snap peas, and currants.

  4. In a separate bowl, whisk together lemon juice, lemon zest, honey, malt vinegar, and salt. Add enough dressing to the wheat berry salad to satisfy your personal taste. Refrigerate until needed.

  5. In a blender, puree carrots and pineapple juice. Slowly add the juice and push the carrots to the bottom with a wooden spoon until the mixture becomes a thick puree. If you add too much liquid, simply strain it out.

  6. Serve and enjoy.

Notes

  *Great as a healthy lunch at work!

Nutrition Information                                    %Daily Value       

  Serving Size: 1 Serving                                                                                                         *Based on a 2000 calorie diet 

Calories: 97                                          Added Sugars:  8g               Vitamin A                                                          39%

Total Fat:                                                                              0g               Vitamin B6                                                          9%

    Saturated Fat:                                                                0g               Vitamin B12                                                        0%

Cholesterol:                                                                     0mg               Vitamin C                                                           15%

Sodium:                                                                          321mg                Vitamin D                                                           0%

Potassium:                                                                     217mg                Iron                                                                        8%

Total Carbohydrates:                                                    24g               Calcium                                                                 2%

    Dietary Fiber:                                                                2g               Riboflavin                                                             3%

Protein:                                                                              1g                Folate                                                                    8%

 

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