Wheat Berry Salad with Cranberries & Carrots Recipe
Description:
The Wheat Berry Salad with Cranberries & Carrots is a hearty and wholesome salad made with whole wheat kernels, also known as wheat berries. Unlike the typical flour or broken wheat forms we commonly consume, wheat berries bring a unique texture and boost of fiber to your diet. This salad is not only nutritious but also packed with vibrant flavors from the sweet tartness of cranberries, the zesty freshness of orange, and fragrant herbs like thyme and rosemary. The combination of crunchy walnuts and fresh vegetables makes it a perfect light meal or an accompaniment to any main dish. Ideal for summer lunches or dinners, itβs a salad thatβs as delightful to the palate as it is to the eyes.
Cuisine: Continental
Course: Appetizer
Diet: Vegetarian
Ingredients
| Ingredient | Quantity |
|---|---|
| Orange | 1, peeled and segmented, juice reserved |
| Fresh Thyme leaves | 1/2 teaspoon, chopped |
| Rosemary | 1/2 teaspoon |
| Extra Virgin Olive Oil | 2 tablespoons |
| Red Wine Vinaigrette | 1 tablespoon |
| Salt and Pepper | To taste |
| Wheat Berries/Whole Wheat | 1/2 cup |
| Carrot (Gajjar) | 1, thinly sliced |
| Cranberries (dried) | 1/4 cup |
| Walnuts (or pecans) | 1/8 cup |
Preparation Time: 15 minutes
Cooking Time: 60 minutes
Total Time: 1 hour 15 minutes
Serves: 4-6
Instructions
-
Soak and Cook the Wheat Berries:
Begin by soaking the wheat berries for at least a couple of hours (or overnight if you prefer). After soaking, drain the water and transfer the wheat berries to a saucepan. Add 1 cup of water and a pinch of salt to the pan. -
Cook the Wheat Berries:
Bring the mixture to a brisk boil. Once boiling, cover the pan and reduce the heat to a simmer. Cook the wheat berries for 45-60 minutes, or until they are tender but still slightly firm. If the water evaporates before the wheat berries are fully cooked, simply add a little more water and simmer until soft. Once done, remove the pan from the heat and set it aside to cool. -
Prepare the Salad Dressing:
In a large bowl, combine the fresh orange juice (from the peeled orange), chopped thyme, rosemary, extra virgin olive oil, and red wine vinaigrette. Whisk the ingredients together until well combined. Season with salt and pepper to taste. -
Assemble the Salad:
To the bowl with the dressing, add the cooked and cooled wheat berries, thinly sliced carrot, dried cranberries, orange segments, and chopped walnuts (or pecans). Toss everything together gently, ensuring that all the ingredients are evenly coated with the dressing. -
Adjust Seasoning:
Taste the salad and adjust the seasoning as needed. Add more salt, pepper, or a splash of olive oil if you like. Make sure the flavors are well balanced. -
Serve:
The Wheat Berry Salad with Cranberries & Carrots is ready to serve! This refreshing and fiber-packed salad can be enjoyed as a light meal on its own, or served alongside other dishes like a Cheese and Spinach Tart for a complete meal. Itβs an excellent option for summer picnics, potlucks, or as a wholesome side dish to complement dinner.
Enjoy this delightful and nutritious Wheat Berry Salad with Cranberries & Carrots as part of a wholesome meal that is sure to satisfy both your hunger and your taste buds!
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 250-300 |
| Protein | 6g |
| Carbohydrates | 35g |
| Fiber | 6g |
| Sugars | 12g |
| Fat | 12g |
| Saturated Fat | 1.5g |
| Cholesterol | 0mg |
| Sodium | 180mg |
| Potassium | 250mg |
| Vitamin A | 180% RDI |
| Vitamin C | 35% RDI |
| Calcium | 4% RDI |
| Iron | 8% RDI |
This Wheat Berry Salad with Cranberries & Carrots recipe combines wholesome ingredients to create a delightful, fiber-packed dish. It’s not only easy to make but also filled with the perfect balance of flavors and textures, making it an ideal addition to any meal.
