Wheat Berry Salad
Prep 15M | Cook 1H | Enjoy in 1H 15M
Increase your fibre intake with this hearty wheat berry salad! Wheat berries are husked whole wheat kernels, composed of the bran, germ and endosperm. Their nutty flavour and chewy texture make them a desirable ingredient to add to many dishes such as salads, soups or even baked into breads!
4 cups water
1½ cups wheat berries
¼ cup olive oil
2 tbsp white wine vinegar
2 tsp pure maple syrup or honey
2 tsp Dijon mustard
¼ cup minced shallots
6 cups baby spinach, larger leaves torn
1 cup halved grape tomatoes
1 cup diced cucumber
¼ cup thinly sliced fresh basil
2 tbsp thinly sliced fresh mint
¾ tsp salt
½ tsp pepper
- Combine water and wheat berries in a medium saucepan. Bring to a boil, then reduce heat to low and simmer, covered, until wheat berries are tender but slightly chewy, about one hour. Drain and rinse with cold water. Transfer to a large bowl and allow to cool completely.
- To make dressing, in a small bowl, whisk together oil, vinegar, maple syrup, mustard and shallots. Set aside.
- Add spinach, tomatoes, cucumber, basil and mint to cooled wheat berries and stir to combine. Add dressing and stir to coat. Season with salt and pepper.
- Cover and refrigerate for 30 minutes before serving. Enjoy!
Serves 10 (1 cup per serving)
Nutritional analysis per serving
6 g fat
5 g protein
23 g carbohydrate (18 g available carbohydrate)
5 g fibre
217 mg sodium