Recipe: Wheat Berry Salad

Post by Olivia Martino, Registered Dietitian and Co-Owner, Nourish Northwest

This post is inspired by my Spring Cleanse Group.  They are over halfway done and are starting to re-introduce foods back into the diet.  Today they are bringing back grains and I know they have never been so excited to eat oats and quinoa in their lives.

One of my favorite things about this recipe is that it calls for an ingredient that is now a kitchen staple of mine: raspberry vinegar.  After using it for this recipe you will have the bottle in your pantry, ready for you to whip up a quick and easy vinaigrette anytime.  Just mix with olive oil, salt and pepper and you have a wonderful dressing for any salad.

 

 

Wheat Berry Salad

Adapted from eatingwell.com

6 servings, about 1 cup each | Active Time: 25 minutes | Total Time: 2 hours

Ingredients

Wheat Berries

• 2 cups hard red winter-wheat berries (see Tips)
• 7 cups cold water
• 1 teaspoon salt

Salad

• 1/3 cup freshly squeezed orange juice
• 1/3 cup dried cranberries
• 1 large Fuji apple, unpeeled, diced
• 1 bunch arugula or spinach, chopped
• 1/2 cup pecan halves, toasted (see Tips) and coarsely chopped
• 3 tablespoons raspberry vinegar
• 3 tablespoons extra-virgin olive oil
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• Optional crumbled ricotta salata or feta cheese (*if not on cleanse)

Preparation

1. To prepare wheat berries: Sort through wheat berries carefully, discarding any stones. Rinse well under cool running water. Place in a large heavy saucepan. Add water and 1 teaspoon salt. Bring to a boil over high heat, then reduce heat, cover, and simmer gently, stirring occasionally, for 1 hour. Drain and rinse. Let cool to room temperature. (Makes about 4 1/2 cups.)
2. To prepare salad: Combine orange juice and cranberries in a small bowl. Let stand for 15 minutes.
3. Combine 3 cups of the cooked wheat berries, apple, arugula or spinach and pecans in a large bowl; stir gently. Drain the cranberries, reserving the juice. Stir the cranberries into the wheat berry mixture. (Refrigerate the extra cooked wheat berries for up to 2 days or freeze for up to 1 month.)
4. Whisk the reserved orange juice, vinegar and oil in a small bowl until combined. Season with 1/4 teaspoon salt and pepper. Pour over the salad and stir gently to coat. Refrigerate for at least 30 minutes to allow the flavors to combine.  Sprinkle with cheese, if using.  Serve cold or at room temperature.