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Carrot-Wheat Berry Salad with Cumin and Raisins

Carrot-Wheat Berry Salad with Cumin and Raisins

Fresh lemon juice and cumin make a zesty, savory dressing for this robust salad. Make and chill up to 2 days ahead; sprinkle with herbs just before serving.

Cooking Light DECEMBER 2003

  • Yield: 8 servings (serving size: about 2/3 cup)

Ingredients

  • 1/2 cup uncooked wheat berries (hard winter wheat)
  • 1 1/2 teaspoons salt, divided
  • 2 pounds carrots, chopped
  • 1/2 cup fresh lemon juice
  • 2 teaspoons ground cumin
  • 2 teaspoons paprika
  • 1/4 teaspoon ground red pepper
  • 2 garlic cloves, minced
  • 1/3 cup golden raisins
  • 2 tablespoons extravirgin olive oil
  • 3 tablespoons chopped fresh parsley
  • 2 tablespoons chopped fresh cilantro

Preparation

Place wheat berries and 1/2 teaspoon salt in a medium saucepan; cover with water to 2 inches above wheat berries. Bring to a boil. Reduce heat; cook, uncovered, 50 minutes or until the wheat berries are tender. Drain.

Cook half of carrots in a large pot of boiling water 2 minutes or until crisp-tender. Remove with a slotted spoon. Rinse with cold water, and drain. Repeat procedure with remaining carrots. Combine carrots and wheat berries in a large bowl; add 1 teaspoon salt, juice, cumin, paprika, pepper, and garlic. Stir in the raisins and oil, and toss well to combine. Cover and refrigerate 1 hour or until chilled. Sprinkle with the parsley and cilantro.

Nutritional Information

Amount per serving
  • Calories: 145
  • Calories from fat: 25%
  • Fat: 4g
  • Saturated fat: 0.5g
  • Monounsaturated fat: 2.5g
  • Polyunsaturated fat: 0.4g
  • Protein: 3.2g
  • Carbohydrate: 26.5g
  • Fiber: 4.6g
  • Cholesterol: 0.0mg
  • Iron: 1.5mg
  • Sodium: 409mg
  • Calcium: 44mg
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Carrot-Wheat Berry Salad with Cumin and Raisins recipe

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