Red Wheat Berry Salad Recipe

Looking for an easy Red Wheat Berry Salad recipe? Learn how to make Red Wheat Berry Salad using healthy ingredients.


Submitted by izonmartha

Makes 8 servings



Wheat berries, wild rice, dried cranberries, and toasted pecans in a honey mustard dressing. This recipe came from the Whole Grain Gourmet website.

Recipe Ingredients for Red Wheat Berry Salad

1 c. wheat berries, red, soaked overnight
1/2 c. wild rice, raw
2/3 c. pecans, chopped and toasted
1 1/3 c. dried cranberries
1/2 c. parsley, chopped
1/2 c. green onions, chopped
3 tbs. lemon juice
1 tbs. honey
1 tbs. dijon mustard
1 tsp. kosher salt
1/2 tsp black pepper

Recipe Directions for Red Wheat Berry Salad

  1. Soak the wheat berries overnight in cold water, covering them 3 inches. Drain the water in the morning.

  2. Boil the wheat beries in 6 cups of water for about 50 - 60 minutes or until tender. Add more water as necessary to keep wheat berries covered during cooking. Drain excess water rom wheat berries when done.

  3. In another small pot, boil 2 cups of water. Add the wild rice and simmer for about 45 minutes or until the rice begins to split. (You may want to undercook the wild rice slightly so that it retains some structure). Drain excess water.

  4. Combine the cooked wheat berries and wild rice in a large bowl.

  5. Whisk the lemon juice (you may substitute lime juice), honey, mustard, salt, and pepper to make the dressing.

  6. Add the dressing to the wheat berries and wild rice, mix thoroughly.

  7. Finally, add the cranberries, pecans, parsley, and green onions and mix well. Refrigerate.

Categories

Salads

Nutrition Facts
Serving Size 69.4g
Amount Per Serving
Calories
146
Calories from Fat
62
% Daily Value*
Total Fat
6.9g
11%
Saturated Fat
0.6g
3%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
319mg
13%
Potassium
167mg
5%
Total Carbohydrates
20.0g
7%
Dietary Fiber
2.8g
11%
Sugars
3.8g
Protein
3.7g
Vitamin A 8% Vitamin C 19%
Calcium 3% Iron 7%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A-
  Good points
  • Low in saturated fat
  • No cholesterol
  • Very high in manganese
  • High in vitamin C
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