Recipe:

Wheat Berry Salad with Raisins, Beets and Citrus Vinaigrette

Email recipe | Print recipe | Post to Twitter | Post to Facebook

Rate this | Add your comment

Serves 6

Toss with cubes of tofu or diced turkey just before serving, if you like.

Ingredients

2 cups uncooked wheat berries
Salt and pepper to taste
1 orange
1 1/2 tablespoons lemon juice
1 1/2 tablespoons flaxseed oil or canola oil
2 small raw beets, peeled and grated
1 carrot, grated
3/4 cup seedless raisins
1 small bunch green onions, trimmed and thinly sliced

Method

Place wheat berries in a large bowl and cover with several inches of cold water. Let soak 8 hours or overnight. Drain and rinse the berries and place them in a large saucepan. Cover by several inches of salted water and bring to a boil. Reduce heat to medium low, cover, and simmer until berries are tender and some break open, about an hour. Drain well and set aside to cool.

Zest orange then transfer zest to a large bowl. Add juice of half the orange (save remaining for another use), lemon juice, oil, salt and pepper and whisk to make a dressing. Add cooled wheat berries and toss. Add beets, carrots, raisins and green onions and toss again. (Note: To avoid staining your hands with beet juice, wear kitchen gloves or use the shredding attachment on a food processor.)

Nutrition

Per serving (about 6oz/171g-wt.): 350 calories (45 from fat), 5g total fat, 0g saturated fat, 0mg cholesterol, 230mg sodium, 68g total carbohydrate (10g dietary fiber, 18g sugar), 11g protein

Tags: American, Low Fat, High Fiber, Dairy Free, Vegetarian, Vegan, Low Sodium

Note: We've provided special diet and nutritional information for educational purposes. But remember — we're cooks, not doctors! You should follow the advice of your health-care provider. And since product formulations change, check product labels for the most recent ingredient information. See our Terms of Service.