Description
A simple chilled salad with wheat berries, red lentils, veggies, herbs, and a zesty dressing.
Ingredients
Units
Scale
- 1 cup dry wheat berries
- Water for boiling
- 1/2 teaspoon salt
- 1/2 cup green onions, sliced (with tops)
- 1/2 cup cilantro, finely chopped
- 3/4 cup feta, crumbled
- 1/2 cup dried cranberries
- 1/2 cup walnuts, roughly chopped
- 1/4 cup olive oil
- 1/4 cup juice from fresh lemon (about 1 large lemon)
- 1-2 teaspoons maple syrup (adjust to taste)
- 1 teaspoon Dijon mustard
- Salt and pepper, to taste
Instructions
- Cook wheat berries. In a medium-large pot, heat olive oil over medium heat. Add dry wheat berries and toast for about two minutes, stirring occasionally. Pour in at least three cups of water and the salt. Bring to a boil, then reduce to a simmer over low heat, cover, and cook for 35 minutes or until wheat berries are soft and plump (see notes). Drain through a fine mesh sieve and rinse until cool water.
- Make lemon dressing. In a small jar or bowl, shake or whisk together olive oil, lemon juice, maple syrup, and Dijon. Add a pinch of salt and pepper to taste.
- Combine. Making sure wheat berries are cool enough (to avoid cheese melting), add all ingredients and lemon dressing to large bowl and gently toss to combine. Serve immediately or chill in the fridge until you're ready to eat!
Notes
- Wheat berries. Wheat berries come in hard and soft varieties, and some of the hard varieties take longer to cook. I use a hard red wheat berry from the bulk bin at my local co-op, and it takes 35-40 minutes to cook until the berries are soft and plump. Some harder varieties can take longer, and some softer varieties (like soft white wheat berries) can take as little as 25 minutes.
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Category: Salad, lunch
- Method: Stovetop, combine
- Cuisine: American
Nutrition
- Serving Size:
- Calories: 446
- Sugar: 25.3 g
- Sodium: 922.1 mg
- Fat: 31.6 g
- Carbohydrates: 38.2 g
- Fiber: 4.3 g
- Protein: 8.2 g
- Cholesterol: 25 mg
