This is a ridiculously versatile recipe. The day I made it it was just too hot to go to the store for anything (except maybe to sleep in the Frozen Foods department overnight) so I decided to make do with what I had on hand. I subbed damn near everything: orange juice for cranberry juice, honey for maple syrup, sunflower seeds for pecans, dried cranberries for fresh, and red onions for green. And it was fabulous. I think you can make this work with whatever you have in your pantry. Add diced apples! Use walnut oil instead of olive oil! Use sorghum or cane molasses for the maple syrup! Balsamic vinegar instead of white wine! Also, I toasted the wheat berries and then tried cooking them in my rice cooker: success! They were perfectly toothy without being a jaw workout and the toasting made them even nuttier. My new favorite lunch. And I'll bet it travels well, too.
Wheat Berry-Cranberry Salad
Serve this salad at room temperature or chilled.
Yield: 8 servings (serving size: about 1/2 cup)
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Amount per serving
- Calories: 223
- Calories from fat: 31%
- Fat: 7.6g
- Saturated fat: 0.9g
- Monounsaturated fat: 4.6g
- Polyunsaturated fat: 1.7g
- Protein: 5.3g
- Carbohydrate: 36.9g
- Fiber: 5.8g
- Cholesterol: 0.0mg
- Iron: 0.6mg
- Sodium: 248mg
- Calcium: 23mg
- 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.
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