Wheat Berries With Dried Blueberries, Goat Feta, Mustard Greens, and Sunflower Seeds

Try this salad recipe with wheat berries and dried blueberries
wheat berries

Fred Fung

3
Servings
2598
Calories Per Serving
Deliver Ingredients

Ingredients

For the wheat berries:

  • 1/2 onion, finely diced
  • 1 clove garlic, minced
  • 1 Tablespoon olive oil
  • 2 Cups wheat berries
  • 1 bay leaf
  • 3 Cups vegetable stock

For the dried blueberries:

  • 300 Milliliters white wine vinegar
  • 200 Milliliters water
  • 1 sprig tarragon
  • 100 Grams sugar
  • 2 Cups blueberries

For the sunflower seed tahini:

  • 1 Cup sunflower seed, toasted
  • 500 Milliliters water
  • 30 Milliliters lemon juice
  • 1 clove garlic, roasted
  • 75 olive oil

For the lemon vinaigrette:

  • 100 Milliliters extra-virgin olive oil
  • 50 Milliliters lemon juice
  • 1 Teaspoon grainy mustard
  • Salt, to taste
  • Pepper, to taste

For the salad:

  • 2 Cups cooked wheat berries
  • 1/2 Cup fresh blueberries
  • 1/2 Cup dried blueberries
  • 1 Cup goat feta
  • 1/4 Cup tarragon, chopped
  • Salt, to taste
  • Pepper, to taste
  • Lemon vinaigrette
  • 1/2 Cup sunflower seed tahini
  • Mustard greens
  • 3 Tablespoons sunflower seeds, toasted
  • Sea salt, for garnish

Directions

For the wheat berries:

Lightly sauté the onion and garlic in olive oil.

Once soft, add wheat berries and bay leaf. Add stock and bring to boil. Lower to simmer. Cook until tender, about 15 minutes. The majority of water should be absorbed. Strain if needed.

For the dried blueberries:

Bring white wine vinegar and water to boil with tarragon and sugar. Allow to cool.

At room temperature, pour over blueberries.

Sit in pickling liquid for a minimum of 24 hours.

Strain liquid (can be used for pickling other items, or in vinaigrette).

Transfer blueberries to a dehydrator or oven at 150-200 degrees F, and dry until chewy.

 

For the sunflower seed tahini:

Combine sunflower seeds and water in a pot and bring to simmer. Reduce until starchy, and sunflower seeds are soft. Be careful not to burn!

Place in a blender with lemon juice, roasted garlic and olive oil.

Blend until smooth. Add water to adjust consistency as needed.

For the lemon vinaigrette:

Mix in a bowl until well combined.

For the salad:

Combine wheat berries, blueberries, feta, and tarragon in a bowl.

The ratio of blueberries and wheat berries can be adjusted as desired.

Season with salt, pepper, and lemon vinaigrette.

Taste, and adjust seasoning as needed.

Spread sunflower seed tahini on the bottom of a plate or bowl.

Place mustard greens on top, and garnish with toasted sunflower seeds and sea salt.

Nutritional Facts

Total Fat
150g
100%
Sugar
68g
76%
Saturated Fat
62g
100%
Cholesterol
82mg
27%
Carbohydrate, by difference
241g
100%
Protein
75g
100%
Vitamin A, RAE
794µg
100%
Vitamin B-6
2mg
100%
Vitamin C, total ascorbic acid
34mg
45%
Vitamin K (phylloquinone)
182µg
100%
Calcium, Ca
1617mg
100%
Choline, total
61mg
14%
Copper, Cu
3mg
0%
Fiber, total dietary
36g
100%
Fluoride, F
202µg
7%
Folate, total
577µg
100%
Iron, Fe
41mg
100%
Magnesium, Mg
496mg
100%
Manganese, Mn
8mg
100%
Niacin
25mg
100%
Pantothenic acid
9mg
100%
Phosphorus, P
2273mg
100%
Riboflavin
3mg
100%
Selenium, Se
96µg
100%
Sodium, Na
1991mg
100%
Thiamin
3mg
100%
Water
632g
23%
Zinc, Zn
14mg
100%

Oat Shopping Tip

Be sure to purchase the correct flour a recipe calls for – flours differ in gluten or protein content, making each suited for specific tasks.

Oat Cooking Tip

Insert a toothpick into the center of cakes, bar cookies, and quick breads to test for doneness – it should come out clean or only have a few crumbs clinging to it.