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Wheat Berry Salad with Orange and Scallions

Published January 2013

Why This Recipe Works

We found it easiest to cook wheat berry kernels like pasta for our wheat berry salad recipe, simply simmering the wheat berries in a large amount of water. After an hour of simmering, the grains had good texture, but we were disappointed to find that the flavor had been somewhat diluted by the water. Just 1/4 teaspoon of salt boosted the flavor of the grains, but be careful not to add any more than that when making a wheat berry salad recipe: We found that with higher amounts the salinity of the water prevented the wheat berries from absorbing the water, making the grains hard and crunchy.

Ingredients

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1 cup wheat berries
Salt and pepper
1 carrot, peeled and shredded
2 scallions, minced
1 tablespoon minced fresh parsley
2 tablespoons red wine vinegar
2 tablespoons orange juice
1 tablespoon extra-virgin olive oil
1 tablespoon Dijon mustard
1 small shallot, minced
1 garlic clove, minced
1 teaspoon honey
Nutritional Information

NUTRITIONAL INFORMATION

Per Serving (Serves 4)

  • Calories 200
  • Cholesterol 0g
  • Fat 5 g
  • Sodium 235 mg
  • Saturated 1 g
  • Carbs 38 g
  • Trans 1 g
  • Dietary Fiber 7 g
  • Monounsaturated 3 g
  • Sugar 5 g
  • Polyunsaturated 1 g
  • Protein 6 g

The information shown is Edamam’s estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.

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Instructions

Serves 4

If the water level gets low as the wheat berries simmer in step 1, add more boiling water to prevent the pan from drying out.

1. Toast the wheat berries in a Dutch oven over medium heat, stirring often, until the wheat berries are fragrant and beginning to darken, about 5 minutes. Stir in 4 quarts water and 1/4 teaspoon salt and bring to a simmer. Reduce the heat to low, partially cover, and continue to simmer, stirring often, until tender (the wheat berries should remain a little chewy), about 1 hour.

2. Drain the wheat berries, spread them out over a rimmed baking sheet, and let cool to room temperature, about 30 minutes.

3. Transfer the cooled wheat berries to a large bowl and stir in the carrot, scallions, and parsley. In a separate bowl, whisk the vinegar, orange juice, oil, mustard, shallot, garlic, and honey together, then pour over the wheat berry mixture and toss to coat. Season with salt and pepper to taste and serve.

TO MAKE AHEAD: The wheat berry salad can be refrigerated in an airtight container for up to 2 days; season with additional salt, pepper, orange juice, and vinegar to taste before serving.