Wheat Berry Salad with Raisins and Pistachios

Wheat Berry Salad with Raisins and Pistachios

****Susan's Note: I have wanted a good wheat berry salad recipe for a while - ever since I first tasted the curried wheat berry salad at Whole Foods. This is delicious and simple to make!!! YUM!! I recommend you add pistachios at the time of serving, though, or they lose their crunch. So good. I bought my wheat berries at the bulk organic section of Wegmans.

Myth-Buster Recipe. Eating fiber-rich whole foods is the best way to gain this essential component of your diet. Whole-grain wheat berries are chewy, mild, and packed with fiber. Prep all the ingredients while the grain cooks.

Yield: 6 servings (serving size: about 1/2 cup)
Ingredients
1 cup uncooked wheat berries (hard winter wheat)
3/4 teaspoon salt, divided
3 tablespoons shelled pistachios
2 tablespoons olive oil
2 tablespoons fresh lemon juice
2 teaspoons honey
1/2 teaspoon ground coriander
1/2 teaspoon grated peeled fresh ginger
1/2 cup golden raisins
1/4 cup thinly sliced green onions
2 tablespoons chopped fresh cilantro
1/2 cup (2 ounces) crumbled goat cheese

Preparation
1. Preheat oven to 350°.

2. Place wheat berries and 1/2 teaspoon salt in a medium saucepan. Cover with water to 2 inches above wheat berries, and bring to a boil. Cover, reduce heat to medium-low, and simmer for 1 hour or until tender. Drain.

3. Place pistachios on a baking sheet. Bake at 350° for 8 minutes, stirring once. Cool slightly, and chop.

4. Combine oil, juice, honey, coriander, ginger, and remaining 1/4 teaspoon salt in a large bowl, stirring with a whisk. Add hot wheat berries and raisins; stir well to combine. Let stand for 20 minutes or until cooled to room temperature.

5. Add nuts, 1/4 cup green onions, and cilantro to wheat berry mixture. Transfer to a serving bowl, and sprinkle with goat cheese.

Nutritional Information
Calories:
240
Fat:
8.9g (sat 2.3g,mono 4.8g,poly 1.3g)
Protein:
7.2g
Carbohydrate:
36.8g
Fiber:
5g
Cholesterol:
4mg
Iron:
0.7mg
Sodium:
284mg
Calcium:
28mg
Jackie Mills, MS, RD, Cooking Light, APRIL 2010