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Recipe

Summer Wheatberry Salad

Mark Thomas

Servings: six.

Wheatberries have a delicious nutty flavor. Look for ones labeled “soft,” which will cook more quickly than the hard variety.

Ingredients

For the salad:

  • 1 cup soft wheatberries  
  • 6 cups water (or vegetable or chicken stock) with 1/2 tsp. salt
  • 1 bay leaf 
  • 1/2 cup chopped artichoke hearts
  • 1/2 cup quartered cherry tomatoes
  • 1/4 cup diced roasted red bell pepper
  • 2 Tbs. capers, drained and chopped 
  • 3 Tbs. sliced scallion (white and green parts)
  • 1/4 cup sliced almonds, toasted
  • 2 Tbs. chopped fresh basil or cilantro

For the vinaigrette:

  • 1/2 to 1 tsp. finely minced garlic
  • 2 Tbs. fresh lime juice
  • 1 Tbs. white-wine vinegar 
  • 1/4 cup fruity olive oil
  • Salt and freshly ground pepper to taste

For the garnish:

  • Young greens such as arugula, red mustard, cress, mizuna, or a mix

Nutritional Information

      Nutritional Sample Size based on six servings
      Calories (kcal) : 210
      Fat Calories (kcal): 100
      Fat (g): 12
      Saturated Fat (g): 1.5
      Polyunsaturated Fat (g): 2
      Monounsaturated Fat (g): 8
      Cholesterol (mg): 0
      Sodium (mg): 380
      Carbohydrates (g): 26
      Fiber (g): 4
      Protein (g): 4

Preparation

  • In a heavy saucepan with a lid, combine the wheatberries, water or stock, salt, and bay leaf. Bring to a boil and then simmer partially covered until the wheatberries are pleasantly chewy, which may take anywhere from 50 to 90 minutes. Remove the pan from the heat, discard the bay leaf, and let the berries cool in the liquid. When cool, drain off all the liquid and put the berries into a large mixing bowl. Add the artichoke hearts, tomatoes, roasted pepper, capers, scallion, almonds, and basil or cilantro.
  • Whisk together the garlic, lime juice, vinegar, olive oil, salt, and pepper; toss with the salad. Arrange the greens on chilled plates and top with the salad.

Reviews

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Reviews

  • alicel | 10/03/2008

    I doubled the recipe to feed 21 adults. I had tons left over. Even the recipe for 6 would serve 10 or more!! The salad is delicious; the dressing is wonderful. I cooked the wheatberries in 10 c. of water + 1 carton of vegetable broth.and I did it the day before and refrigerated the "berries" overnight. I did use plain yellow peppers, diced, and I used the basil. I would definitely make the recipe again.

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