Wheatberry Salad with Honey-Lime Dressing
Wheatberries, whole grains of wheat, can be found in health food stores and some specialty food shops. They are generally soaked overnight before cooking to reduce the cooking time, but if you have time to tend them on the stove, you can start them from scratch with no soaking. Depending on the age of the wheatberries, they can take 1-1/2 to 2-1/2 hours to soften. The cooked wheatberries remain slightly chewy and give this salad a nice bite. Brazil nuts were used in this recipe because they have a lot of selenium, but if you can't find them, use another nut. Toss with fresh watercress or arugula if you like. For a main-course salad, add crumbled feta cheese.
  • 1 cup (7 ounces) wheatberries
  • 3 tablespoons fresh lime juice
  • 1 tablespoon honey
  • 1 tablespoon Dijon mustard
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 pint cherry tomatoes, halved
  • 1/3 cup (2-1/4 ounces) Brazil nuts, coarsely chopped
  • 1/2 cup dried cranberries
  • 1/2 cup fresh basil leaves, finely chopped

1. In large bowl, combine wheatberries and cold water to cover by 2 inches. Refrigerate overnight; drain.

2. In large pot of boiling water, cook wheatberries 50 minutes until tender; drain.

3. Meanwhile, in large bowl, whisk together lime juice, honey, mustard, salt, and pepper. Add drained wheatberries and toss to combine.

4. Add cherry tomatoes, Brazil nuts, cranberries, and basil; toss to combine. Serve chilled or at room temperature.

Nutritional Information
Per serving: 239 calories, 8.1g total fat, 1.9g saturated fat, 2.6g monounsaturated fat, 3g polyunsaturated fat, 5.9g dietary fiber, 6.8g protein, 39g carbohydrate, 0mg cholesterol, 264mg sodium.
Good source of: fiber, magnesium, niacin, selenium, thiamin.

Date Published: 09/19/2005 > Printer-friendly Version

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