Wheat Berry Salad Recipe
Here's a delightful and nutritious Basic Wheat Berry Salad recipe, along with a gluten-free suggestion!
Basic Wheat Berry Salad
This salad is a fantastic way to enjoy the hearty, nutty flavor of wheat berries. It's versatile and packed with nutrients.
Yields: 4 servings
Prep time: 15 minutes (does not include time to cook wheat berries)
Ingredients:
* For the Salad:
* 2 cups cooked wheat berries (chilled)
* 1/2 cup chopped nuts of choice (e.g., walnuts, pecans, almonds)
* 1/4 cup seeds of choice (e.g., sunflower seeds, pumpkin seeds, chia seeds)
* 1 cup shelled edamame or beans of choice (e.g., chickpeas, black beans, cannellini beans – cooked and cooled)
* 1.5 cups fresh veggies, finely chopped (e.g., bell peppers, cucumber, carrots, celery, cherry tomatoes, corn)
* 1/2 cup dried cranberries
* For the Vinaigrette:
* 1/4 cup extra virgin olive oil
* 2 tablespoons fresh lemon or lime juice
* 1 tablespoon white wine vinegar
* 2 tablespoons fresh chopped parsley
* 1 tablespoon honey mustard
* 1 clove garlic, minced
* 1/4 teaspoon sea salt (or to taste)
* 1/8 teaspoon ground black pepper (or to taste)
Instructions:
* Prepare the Vinaigrette: In a small bowl, whisk together the olive oil, lemon/lime juice, white wine vinegar, chopped parsley, honey mustard, minced garlic, sea salt, and black pepper until well combined. Taste and adjust seasonings as needed.
* Combine Salad Ingredients: In a large mixing bowl, combine the chilled cooked wheat berries, chopped nuts, seeds, edamame/beans, fresh chopped veggies, and dried cranberries.
* Dress the Salad: Pour the prepared vinaigrette over the salad ingredients. Toss gently to ensure all components are evenly coated.
* Chill: Cover the bowl and refrigerate for at least 30 minutes to allow the flavors to meld.
* Serve: Serve the chilled wheat berry salad on a bed of fresh lettuce or chopped greens for a light and refreshing meal.
Serving Suggestions:
* Light Meal: Enjoy as is on a bed of greens.
* Full Entree: Pair with grilled chicken, baked salmon, pan-seared tofu, or a hard-boiled egg for a more substantial meal.
Nutritional Value (Estimated per serving, without additional protein pairings):
* Calories: Approximately 400-500 kcal
* Protein: Approximately 12-18g
* Fat: Approximately 25-35g (mostly healthy fats from olive oil, nuts, and seeds)
* Carbohydrates: Approximately 40-50g
* Fiber: Approximately 8-12g
Note: These nutritional values are estimates and can vary significantly based on the specific type and quantity of nuts, seeds, beans, and vegetables used, as well as the exact measurements of the vinaigrette ingredients.
Gluten-Free Version with Kasha (Toasted Buckwheat Groats)
For a delicious and naturally gluten-free version of this salad, simply substitute cooked Kasha (toasted buckwheat groats) for the wheat berries. Kasha has a distinct, earthy, and slightly nutty flavor that works wonderfully in this type of salad.
Preparation for Kasha:
Kasha typically cooks much faster than wheat berries. Follow the package instructions for cooking Kasha, which usually involves a ratio of 1 part Kasha to 2 parts water or broth, simmered until the liquid is absorbed and the Kasha is tender (often 10-15 minutes). Once cooked, spread it out on a baking sheet to cool completely before adding it to the salad.
Why Kasha works:
* Nutrient-Dense: Like wheat berries, Kasha is a good source of protein, fiber, and essential minerals.
* Similar Texture: While slightly different, cooked Kasha provides a satisfying chewiness similar to wheat berries, making it an excellent substitute in salads.
* Distinct Flavor: The toasted flavor of Kasha adds a unique and complementary note to the salad ingredients and vinaigrette.
Enjoy your wholesome and adaptable grain salad!
