Wheat Berry Waldorf Salad
Serves 8
Time 7 hr 5 min
Wheat berries are the mother grain from which pasta, bread and flour are derived. Little wheat berries pack a nutlike flavor and are pleasantly chewy. Use a crunchy, firm, sweet-tart apple (such as Granny Smith or Gala) for this salad. From The Whole Foods Market Cookbook
Special Diets:
Ingredients
- 2 cups uncooked wheat berries
- 1 cup chopped walnuts
- 2 medium apples, cored and chopped
- 1 cup seedless raisins
- 1 cup finely chopped fresh flat-leaf parsley
- 1/4 cup apple cider vinegar
- 1/2 cup apple juice
- 1/2 teaspoon fine sea salt
- 1/2 teaspoon ground black pepper
- 1/2 teaspoon grated nutmeg
- 1/2 teaspoon ground cinnamon
- 3 tablespoons extra-virgin olive oil
- 2 tablespoons lemon juice
Method
Put wheat berries into a large bowl, cover with at least 2 inches of water and set aside to let soak for 6 to 8 hours or overnight.
Drain well.
Put 7 cups water into a medium pot and bring to a boil.
Add wheat berries, reduce heat and simmer, uncovered, for about 50 minutes, or until cooked through. (Wheat berries retain a firm, chewy texture when cooked.)
Drain and set aside to let cool.
Transfer wheat berries to a large bowl.
Add walnuts, apples, raisins, parsley, vinegar, apple juice, salt, pepper, nutmeg, cinnamon, olive oil and lemon juice and mix to combine.
Nutritional Info:
Per serving: 400 calories (140 from fat), 15g total fat, 1.5g saturated fat, 0mg cholesterol, 150mg sodium, 61g carbohydrates (9g dietary fiber, 19g sugar), 11g protein.
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.
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Ingredients
- 2 cups uncooked wheat berries
- 1 cup chopped walnuts
- 2 medium apples, cored and chopped
- 1 cup seedless raisins
- 1 cup finely chopped fresh flat-leaf parsley
- 1/4 cup apple cider vinegar
- 1/2 cup apple juice
- 1/2 teaspoon fine sea salt
- 1/2 teaspoon ground black pepper
- 1/2 teaspoon grated nutmeg
- 1/2 teaspoon ground cinnamon
- 3 tablespoons extra-virgin olive oil
- 2 tablespoons lemon juice