Wheat Berry Salad with Raisins and Pistachios

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

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Nutritional Information

Amount per serving
  • Calories: 240
  • Fat: 8.9g
  • Saturated fat: 2.3g
  • Monounsaturated fat: 4.8g
  • Polyunsaturated fat: 1.3g
  • Protein: 7.2g
  • Carbohydrate: 36.8g
  • Fiber: 5g
  • Cholesterol: 4mg
  • Iron: 0.7mg
  • Sodium: 284mg
  • Calcium: 28mg

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. 1. Preheat oven to 350°.
  2. 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. 3. Place pistachios on a baking sheet. Bake at 350° for 8 minutes, stirring once. Cool slightly, and chop.
  4. 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. 5. Add nuts, 1/4 cup green onions, and cilantro to wheat berry mixture. Transfer to a serving bowl, and sprinkle with goat cheese.
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