Wheat Berry Salad with Raisins and Pistachios

8 Reviews
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Photo: Randy Mayor; Styling: Leigh Ann Ross
Yield
6 servings (serving size: about 1/2 cup)
By Jackie Mills, MS, RD
April 2010
RECIPE BY Cooking Light

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.

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

Nutritional Information

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

How to Make It

Step 1

Preheat oven to 350°.

Step 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.

Step 3

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

Step 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.

Step 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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Ratings & Reviews

Emscot20's Review

happychopper
January 20, 2013
Absolutely delicious. One of my friends made it for our Cooking Club and it was outstanding. She used cranberries instead of raisins though. Will definitely make it for the next family BBQ or picnic.

Carlyn1's Review

Carlyn1
July 26, 2011
I made this salad with cranberries instead of raisins and served it without the goat cheese (because I didn't have it on hand) and it was fabulous! What a delicious side dish.

happychopper's Review

Emscot20
May 02, 2011
This was a wonderful dish! I didn't have fresh ginger or coriander, so I used a pinch of ground ginger and a dash of nutmeg. I also added a little more sweetness to the dressing with stevia extract. Also, mixed in some currants. The complex flavors and textures made this a winner!

GayleR's Review

jexica
April 06, 2011
I was looking for a recipe to use up wheat berries, and loved this one. I used regular raisins and feta cheese and omitted the cilantro. I'll make this again. It would be pretty with dried cranberries and fresh parsley.

Eggcellent's Review

aprild5850
February 08, 2011
We loved this. I didn't have lemons or the juice so I used lime. I also forgot the fresh ginger so used powdered and it still was so good that my husband doesn't even want to try it with lemon juice. It is a frequent do over in our house. I especially loved the chewy quality of the wheat berries.

itsgigi's Review

itsgigi
April 21, 2010
Loved the salad. The only change I made was to use walnuts as thats what I had on hand. The flavor was terrific and this would make a wonderful addition to a picnic or potluck menu. I'm also sharing with one of my friends who has a vegetarian child. Thanks again!

aprild5850's Review

GayleR
April 11, 2010
Excellent blend of flavors - fresh ginger made the recipe great. Good way to add more fiber to your diet. Used feta cheese as that's what I had on hand.

jexica's Review

Eggcellent
April 08, 2010
I had been looking for ways to use my wheat berries, and this was delicious! Very filling, too.
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