Wheat Berry and Apple Salad
Ingredients
- Salad
- 1 cup wheat berries 250 mL
- 1/2 tsp salt 2 mL
- 3 cups water 750 mL
- 1 cup finely chopped celery 250 mL
- 2 cups finely chopped apple, preferably Cortland or Jonagold (skin on) 500 mL
- 1/2 cup finely chopped fresh mint 125 mL
- 1/2 cup finely chopped green onion 125 mL
- Dressing
- 2 Tbsp canola oil 30 mL
- 3 Tbsp apple cider vinegar 45 mL
- 2 Tbsp apple juice 30 mL
- 1 Tbsp honey 15 mL
- 2 tsp finely minced fresh ginger 10 mL
Instructions
- 1. In glass or ceramic bowl, place wheat berries. Cover with 2 inches (5 cm) water and let sit overnight in refrigerator to soften. In morning, drain water. Place berries in small saucepan, add salt and 3 cups (750 mL) water. Bring to a boil and then reduce heat and simmer for about 45-55 minutes or until tender. Drain any excess water and place berries in large mixing bowl.
- 2. Add celery, apples, mint and green onion and stir to combine.
- 3. In small bowl, whisk canola oil, vinegar, apple juice, honey and ginger together. Pour over salad. Flavors improve if salad is refrigerated for up to 4 hours prior to serving.
Yield
8 servings
serving size
3/4 cup (175 mL)
nutritional analysis
Per Serving
| Calories | 150 |
| Total Fat | 4 g |
| Saturated Fat | 0 g |
| Cholesterol | 0 mg |
| Carbohydrates | 25 g |
| Fiber | 4 g |
| Protein | 4 g |
| Sodium | 160 mg |
