Wheat Berry-Cranberry Salad

Serve this salad at room temperature or chilled.

Yield: 8 servings (serving size: about 1/2 cup)
Recipe from Cooking Light

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Nutritional Information

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

Ingredients

  • 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

Preparation

  1. 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.
  2. 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.
  3. 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.
  4. 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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