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Serving size: 1/8 recipe (89 grams)
Servings per recipe: 8
Calories: 302 (115 from fat)
Cholesterol: 0 milligrams
Fat: 6 grams (1 saturated fat, 0 trans fats)
Protein: 21 grams 
Sodium: 150 milligrams 
Total carbohydrate: 43 grams (8 fiber, 1 sugars)


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Wheat berry salad with citrus vinaigrette

This hearty grain salad is perfect for a picnic in the park. A bright citrus vinaigrette livens up the flavor.

Ingredients

10 ounces (1 1/4 cups) wheat berries
1/2 cup dried cranberries
1/2 cup dried apricots, cut into small pieces
1/2 cup red onion, minced
1/4 cup fresh Italian parsley, chopped
1/2 cup slivered almonds, toasted
1/2 teaspoon salt
Several grinds of pepper

Citrus vinaigrette

One small lime, zest and juice
1 teaspoon fresh lemon juice
1 tablespoon red wine vinegar
1 tablespoon honey
3 tablespoon extra virgin olive oil
Salt and pepper to taste*

Directions

  1. Using your fingers, sort through wheat berries and pick out any small stones. Throw away stones.
  2. Place wheat berries in a colander and rinse well under cool, running water.
  3. Place rinsed wheat berries in a medium saucepan with 3 3/4 cups of water. Simmer for 40 minutes, covered, until soft and chewy but not falling apart. Drain well and put the wheat berries in a medium bowl to cool. Set aside.
  4. Meanwhile, heat an ungreased, heavy-bottomed sauté pan over medium-low to medium heat.
  5. Once preheated, pour almonds into the pan in an even layer. Stir nuts about every 30 seconds to prevent burning. The almonds will take about three to five minutes to toast.
  6. Remove almonds from the pan just before the edges of the almonds are brown and smell fragrant. Place in a small bowl to cool. Set aside.
  7. Whisk all citrus vinaigrette ingredients together in another small mixing bowl. Set aside.
  8. Once wheat berries are cooled, add dried fruits, onion, parsley, toasted almonds, salt and pepper. Stir.
  9. Pour vinaigrette mixture over wheat berry salad and stir.
  10. Season with salt and pepper to taste.*

*Option not included in nutrition facts.












 

Source: Buffalo Hospital, Community Engagement and Wellness Services

First published: 06/05/2012
Last updated: 06/26/2012

Reviewed by: Allina Health's Patient Education Department