Wheat berries, minimally processed grains of whole wheat, are sometimes marketed as hard wheat.
Ingredients
4
cups water
3
/4 teaspoon salt
1
cup wheat berries (whole-grain wheat)*
2
tablespoons walnuts, toasted and chopped
1
Gala or McIntosh apple
1
Granny Smith apple
1
celery rib, sliced thin
2
/3 cup packed fresh mint leaves, washed well, spun dry, and chopped
1
/2 cup dried sour cherries**
1
/4 cup golden raisins
2
scallions, chopped
3
tablespoons seasoned rice vinegar
3
tablespoons fresh orange juice
3
/4 teaspoon freshly grated orange zest
8
Boston lettuce leaves
*available at natural and specialty foods shops
**available at specialty foods shops and supermarkets
Need to make a substitution?
Preparation
Step 1
In a saucepan bring water and salt to a boil and add wheat berries. Simmer wheat berries, covered, 1 1/2 hours, or until tender. Drain wheat berries in a colander and cool to room temperature.
Step 2
Cut apples into 1/2-inch chunks and in a large bowl toss with wheat berries and all remaining ingredients except lettuce. Season salad with salt and pepper and serve over lettuce.
Nutrition Per Serving
Each Serving: About 369 calories
3.8 grams fat (9% of calories from fat)
#### Nutritional analysis provided by Gourmet
Each Serving: About 369 calories
3.8 grams fat (9% of calories from fat)
#### Nutritional analysis provided by Gourmet