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Warm Wheat Berry Salad with Dried Fruit

Make sure to soak the wheat berries two days ahead if you plan to prepare this dish a day ahead.

Prep: 5 minutes; Cook: 1 hour; Total time: 1 hour and 5 minutes, plus soaking time.

Health NOVEMBER 2010

  • Yield: 8 servings (serving size: 1 cup)


  • 2 cups dry wheat berries (about 3/4 pound) (hard winter wheat)
  • 1/4 cup seasoned rice vinegar
  • 2 teaspoons sesame oil
  • 1/2 cup cranberries
  • 1/2 cup dried apricots, chopped
  • 1/2 cup chopped scallions, green part only
  • 3 tablespoons sliced almonds with skin, toasted
  • 1/2 teaspoon freshly ground black pepper
  • 1/2 teaspoon sea salt


1. Place the wheat berries in a medium bowl; cover with water by 2 inches. Cover and let stand 8 hours. Drain. Place the wheat berries in a 4-quart pot; cover with water by 2 inches. Bring to a boil, reduce heat, and cook, uncovered, 1 hour or until tender. Drain well in a large sieve; transfer to a serving bowl.

2. Add remaining ingredients to warm wheat berries, tossing to combine; serve warm or at room temperature.

Nutritional Information

Amount per serving
  • Calories: 214
  • Fat: 3g
  • Saturated fat: 0.0g
  • Monounsaturated fat: 1g
  • Polyunsaturated fat: 2g
  • Protein: 5g
  • Carbohydrate: 46g
  • Fiber: 6g
  • Cholesterol: 0.0mg
  • Iron: 2mg
  • Sodium: 156mg
  • Calcium: 28mg