Wheat Berry-Cranberry Salad

Serve this salad at room temperature or chilled.


8 servings (serving size: about 1/2 cup)

Recipe from

Cooking Light

Nutritional Information

Calories 223
Caloriesfromfat 31 %
Fat 7.6 g
Satfat 0.9 g
Monofat 4.6 g
Polyfat 1.7 g
Protein 5.3 g
Carbohydrate 36.9 g
Fiber 5.8 g
Cholesterol 0.0 mg
Iron 0.6 mg
Sodium 248 mg
Calcium 23 mg


1 1/2 cups uncooked wheat berries (hard winter wheat)
1 teaspoon salt, divided
1 cup fresh cranberries
1/4 cup maple syrup
1/4 cup cranberry juice
2 tablespoons olive oil
1 tablespoon white wine vinegar
2 teaspoons Dijon mustard
1/4 teaspoon freshly ground black pepper
1/2 cup diced celery
1/3 cup thinly sliced green onions
1/3 cup chopped fresh flat-leaf parsley
1/3 cup chopped pecans, toasted


Place the wheat berries in a medium bowl, and cover with water to 2 inches above wheat berries. Cover and let stand 8 hours. Drain.

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. Cover, reduce heat, and cook 1 hour or until tender. Drain; cool to room temperature.

Combine cranberries and maple syrup in a small saucepan over medium heat; bring to a boil. Cook for 4 minutes or until cranberries pop, stirring frequently. Transfer to a large bowl; cool 10 minutes.

Add juice, oil, vinegar, mustard, pepper, and remaining 1/2 teaspoon salt to cranberry mixture; stir well to combine. Add wheat berries, celery, onion, parsley, and pecans to cranberry mixture; stir well. Serve at room temperature, or cover and chill.

Jackie Mills,

Cooking Light

November 2006
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