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Photo: Randy Mayor; Stylist: Jan Gautro Photo by: Photo: Randy Mayor; Stylist: Jan Gautro

Wheat Berry Salad

Allow 8 hours for the wheat berries to soak before cooking. Serve with lemon wedges.

Cooking Light JUNE 2009

  • Yield: 4 servings (serving size: 1 cup)

Ingredients

  • 1 cup uncooked wheat berries (hard winter wheat)
  • 5 teaspoons fresh lemon juice, divided
  • 2 teaspoons olive oil, divided
  • 4 medium artichokes
  • 1/4 teaspoon salt, divided
  • Cooking spray
  • 1 (1-ounce) prosciutto slice, chopped
  • 1/2 cup chopped onion
  • 1 garlic clove, minced
  • 1 1/2 tablespoons jarred roasted kalamata olives, finely chopped
  • 1 teaspoon chopped fresh parsley
  • 1/2 teaspoon chopped fresh chives
  • 1/4 teaspoon chopped fresh rosemary

Preparation

1. Place wheat berries in a medium bowl; cover with water to 2 inches above wheat berries. Cover; let stand 8 hours. Drain. Place wheat berries in a saucepan; cover with water to 2 inches above wheat berries. Bring to a boil, reduce heat, and cook, uncovered, 1 hour or until tender. Drain.

2. Preheat oven to 450°.

3. Combine 2 teaspoons juice and 1 teaspoon oil in a small bowl. Trim about 2 inches from the top of each artichoke; cut artichokes in half horizontally. Brush cut sides with juice mixture; sprinkle with 1/8 teaspoon salt. Arrange artichokes, cut sides up, on a baking sheet coated with cooking spray; bake at 450° for 15 minutes. Turn artichokes; bake 15 minutes or until artichokes are browned and tender. Cool slightly. Peel stem; trim an additional 1/2 inch from the top. Discard outer leaves. Remove fuzzy thistle from bottom with a spoon; quarter artichoke hearts.

4. Heat remaining 1 teaspoon oil in a saucepan over medium heat. Add prosciutto; cook 3 minutes or until browned. Add onion; cook 3 minutes, stirring occasionally. Stir in garlic; cook 1 minute. Remove from heat; stir in prepared wheat berries, remaining 1 tablespoon juice, remaining 1/8 teaspoon salt, artichokes, olives, parsley, chives, and rosemary. Serve warm or at room temperature.

Nutritional Information

Amount per serving
  • Calories: 282
  • Fat: 6.9g
  • Saturated fat: 1g
  • Monounsaturated fat: 3.6g
  • Polyunsaturated fat: 1g
  • Protein: 12.3g
  • Carbohydrate: 51.5g
  • Fiber: 13.3g
  • Cholesterol: 4mg
  • Iron: 1.9mg
  • Sodium: 556mg
  • Calcium: 67mg
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Wheat Berry Salad recipe

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