Wheat Berry Salad with Raisins and Pistachios

Wheat Berry Salad with Raisins and Pistachios Recipe
Photo: Randy Mayor; Styling: Leigh Ann Ross
Myth-Buster Recipe. Eating fiber-rich whole foods is the best way to gain this essential component of your diet. Whole-grain wheat berries are chewy, mild, and packed with fiber. Prep all the ingredients while the grain cooks.

Yield:

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

Recipe from

Cooking Light

Nutritional Information

Calories 240
Fat 8.9 g
Satfat 2.3 g
Monofat 4.8 g
Polyfat 1.3 g
Protein 7.2 g
Carbohydrate 36.8 g
Fiber 5 g
Cholesterol 4 mg
Iron 0.7 mg
Sodium 284 mg
Calcium 28 mg

Ingredients

1 cup uncooked wheat berries (hard winter wheat)
3/4 teaspoon salt, divided
3 tablespoons shelled pistachios
2 tablespoons olive oil
2 tablespoons fresh lemon juice
2 teaspoons honey
1/2 teaspoon ground coriander
1/2 teaspoon grated peeled fresh ginger
1/2 cup golden raisins
1/4 cup thinly sliced green onions
2 tablespoons chopped fresh cilantro
1/2 cup (2 ounces) crumbled goat cheese

Preparation

1. Preheat oven to 350°.

2. Place wheat berries and 1/2 teaspoon salt in a medium saucepan. Cover with water to 2 inches above wheat berries, and bring to a boil. Cover, reduce heat to medium-low, and simmer for 1 hour or until tender. Drain.

3. Place pistachios on a baking sheet. Bake at 350° for 8 minutes, stirring once. Cool slightly, and chop.

4. Combine oil, juice, honey, coriander, ginger, and remaining 1/4 teaspoon salt in a large bowl, stirring with a whisk. Add hot wheat berries and raisins; stir well to combine. Let stand for 20 minutes or until cooled to room temperature.

5. Add nuts, 1/4 cup green onions, and cilantro to wheat berry mixture. Transfer to a serving bowl, and sprinkle with goat cheese.

Note:

Jackie Mills, MS, RD,

April 2010
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