WHEAT BERRY SALAD
This hearty salad is bursting with harvest flavors and healthful omega-3s. The chewy wheat berries, sweet-tart dried cherries and crunchy walnuts make a winning combination.-Nancy Lange, Phoenix, Arizona
Provided by Taste of Home
Categories Lunch
Time 1h20m
Yield 6 servings.
Number Of Ingredients 11
Steps:
- Place wheat berries in a large saucepan; add water to cover by 2 in. Bring to a boil. Reduce heat; simmer, covered, about 1 hour or until tender. Drain; transfer to a large bowl. Cool completely., Add celery, cherries, walnuts, parsley and green onion to wheat berries. In a small bowl, whisk oil, lemon juice, salt and pepper until blended; add to salad and toss to coat. If desired, serve over greens.
Nutrition Facts : Calories 323 calories, Fat 14g fat (2g saturated fat), Cholesterol 0 cholesterol, Sodium 112mg sodium, Carbohydrate 45g carbohydrate (7g sugars, Fiber 7g fiber), Protein 8g protein.
WARM SESAME SLAW SALAD
Provided by Rachael Ray : Food Network
Categories side-dish
Time 15m
Yield 4 servings
Number Of Ingredients 7
Steps:
- Heat the oil in large skillet over high heat. Stir-fry the cabbage 5 minutes then season with salt and pepper, to taste, and add vinegar and honey, sesame seeds and oil. Serve warm.
WHEAT BERRIES WITH SESAME, SOY SAUCE AND SCALLIONS
Wheat berries do take a while to cook, maybe half an hour, maybe 45 minutes, sometimes even longer, but you can cook a lot of it and keep it in the refrigerator and heat up a little bit at a time as you need it. Once the wheat berries are cooked, top with sesame oil, scallions and soy sauce. Try it for breakfast when cold cereal and toast aren't warming your heart.
Provided by Mark Bittman
Categories side dish
Time 45m
Yield 4 servings
Number Of Ingredients 5
Steps:
- In a 4- to 6-cup saucepan, combine wheat berries with a large pinch of salt and enough water to cover them by at least an inch. Bring to a boil and adjust heat so mixture bubbles gently.
- Cook, stirring occasionally, until wheat berries are tender, about 35 to 45 minutes. Add boiling water as necessary to keep wheat berries covered and to keep them from drying out as they swell and become tender. Wheat berries are done when tender with a slight bite to them; ideally you will have cooked out all the water at about the same time they are tender, but if any remains, strain them. (At this point you can drain berries and refrigerate for up to a few days, then reheat when ready to serve.)
- Fluff wheat berries with a fork and toss with sesame oil. To serve, drizzle with soy sauce and garnish with scallions.
Nutrition Facts : @context http, Calories 247, UnsaturatedFat 3 grams, Carbohydrate 48 grams, Fat 4 grams, Fiber 8 grams, Protein 7 grams, SaturatedFat 1 gram, Sodium 443 milligrams, Sugar 1 gram
WHEAT BERRY AND TOMATO SALAD
Whole wheat berries lend themselves to both summer and winter dishes. Much of the flavor in this salad comes from the tangy juice of chopped tomatoes, almost like a marinade for the chewy wheat. The salad is all about texture, with crunchy celery (or cucumber) and soft feta contrasting with wheat.
Provided by Martha Rose Shulman
Categories dinner, lunch, one pot, salads and dressings, main course, side dish
Time 2h30m
Yield Serves six
Number Of Ingredients 12
Steps:
- Place the wheat berries and their soaking water in a large saucepan. Add salt to taste, and bring to a boil. Reduce the heat, cover and simmer one hour or until the grains are tender and beginning to splay. Turn off the heat, and allow the wheat berries to sit in the hot water for another 15 minutes. Drain.
- While the wheat berries are cooking, dice the tomatoes and place in a bowl. Sprinkle with salt, and add the sherry and balsamic vinegars. Toss together, and let sit for one hour.
- After you drain the wheat berries, toss with the tomatoes and juices. Allow to marinate together for one hour. Add the remaining ingredients, and toss together. Refrigerate until ready to serve, or serve at once.
Nutrition Facts : @context http, Calories 204, UnsaturatedFat 7 grams, Carbohydrate 25 grams, Fat 10 grams, Fiber 5 grams, Protein 6 grams, SaturatedFat 3 grams, Sodium 345 milligrams, Sugar 3 grams
FESTIVE THREE-GRAIN SALAD
Wholesome ingredients and a festive appearance make this colorful side one of my holiday staples. Plus, I can assemble it the night before and store it in the refrigerator. -Teri Kreyche, Tustin, California
Provided by Taste of Home
Categories Lunch
Time 1h15m
Yield 8 servings.
Number Of Ingredients 19
Steps:
- In a large saucepan, combine wheat berries and water; bring to a boil. Reduce heat; simmer, covered, 10 minutes. Stir in barley; simmer, covered, 5 minutes. Stir in rice; simmer, covered, 40-45 minutes or until grains are tender. Drain; transfer to a large bowl. Cool to room temperature., Add apple, pomegranate seeds, green onions, carrot, celery and parsley to wheat berry mixture; toss to combine. In a small bowl, whisk dressing ingredients until blended. Pour over salad; toss to coat. Serve immediately or refrigerate and serve cold.
Nutrition Facts : Calories 219 calories, Fat 6g fat (0 saturated fat), Cholesterol 0 cholesterol, Sodium 180mg sodium, Carbohydrate 38g carbohydrate (8g sugars, Fiber 6g fiber), Protein 5g protein.
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