Wheat Berry-Cranberry Salad

3 Reviews
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Yield
8 servings (serving size: about 1/2 cup)
By Jackie Mills
November 2006
RECIPE BY Cooking Light

Serve this salad at room temperature or chilled.

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

Nutritional Information

  • Calories 223
  • Caloriesfromfat 31%
  • Fat 7.6g
  • Satfat 0.9g
  • Monofat 4.6g
  • Polyfat 1.7g
  • Protein 5.3g
  • Carbohydrate 36.9g
  • Fiber 5.8g
  • Cholesterol 0.0mg
  • Iron 0.6mg
  • Sodium 248mg
  • Calcium 23mg

How to Make It

Step 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.

Step 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.

Step 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.

Step 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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Ratings & Reviews

sterlingfink's Review

user
August 11, 2014
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.

user's Review

DiaBar
September 05, 2013
Of all the wheat berry salads I have made, this is a my all time favorite. I love the tartness of the cranberry and the vinegar. When I cannot get fresh cranberries, I use canned whole cranberries, ½ can with the olive oil, vinegar, and the mustard (omitting the maple syrup and cranberry juice) and it works perfectly. My preference is to use the fresh, but when I have to have this salad out of cranberry season, I have found a good work around :-)

cindiloops's Review

cindiloops
February 19, 2012
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