July 24, 2013
Wheat Berry Salad
Healthy, chewy, fun-to-eat wheat berries are the base for this delicious salad recipe that you can make ahead of time for the week. Try making a batch on a relaxed Sunday afternoon for a lunch you can take to work for the next few days.
Ingredients
- Salt, to taste
- 1 Pound wheat berries
- 1/2 Pound roasted almonds
- 1/2 Pound pomegranate seeds
- 1/2 Pound walnuts
- 1/2 Pound dried cranberries
- 1/2 Pound golden raisins
- 1/2 Pound black raisins
- 1 Teaspoon cinnamon
- 1/2 Teaspoon ground cloves
- 3 Tablespoons plus 1 teaspoon sugar
- 3 Teaspoons sesame seeds
Directions
Bring a large pot of lightly salted water to a boil over high heat. Add the wheat berries and reduce the heat to a fast simmer. Cook until tender but still chewy, about 1 hour. Pour the wheat berries into a bowl and mix with the remaining ingredients. Mix well and let sit for 1 hour.
Nutritional Facts
Servings6
Calories Per Serving1136
Total Fat48g73%
Sugar85gN/A
Saturated4g22%
Protein25g50%
Carbs175g58%
Vitamin A0.5µg0.1%
Vitamin B60.7mg35.2%
Vitamin C7mg11%
Vitamin E11mg54%
Vitamin K12µg15%
Calcium226mg23%
Fiber23g93%
Folate (food)108µgN/A
Folate equivalent (total)108µg27%
Iron7mg38%
Magnesium298mg75%
Monounsaturated16gN/A
Niacin (B3)7mg34%
Phosphorus790mg100%
Polyunsaturated24gN/A
Potassium1417mg40%
Riboflavin (B2)0.7mg43.1%
Sodium724mg30%
Sugars, added7gN/A
Thiamin (B1)0.5mg35.9%
Zinc5mg33%
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