Wheat Berry & Apple Salad

12 60 149
Ingredients Minutes Calories
Prep Cook Servings
10 min 50 min 8
Wheat Berry & Apple Salad
Health Rating

Ingredients


1 cup, dry Wheat berries
1/2 tsp Salt
3 cup Water
1 cup diced Celery
2 cup chopped Apple (with skin, finely chopped, preferably Cortland or Jonagold)
1/2 cup Mint, fresh (finely chopped)
1/2 cup Green onion, scallion, ramp (finely chopped)
2 tbsp Canola oil (for dressing)
3 tbsp Apple cider vinegar (for dressing)
2 tbsp Apple juice (for dressing)
1 tbsp Honey (for dressing)
2 tsp minced Ginger root (for dressing)

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.

2. 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.

3. Add celery, apples, mint and green onion and stir to combine.

4. In small bowl, whisk canola oil, vinegar, apple juice, honey and ginger together. Pour over salad. Flavours improve if salad is refrigerated for up to 4 hours prior to serving.

Enjoy!

Nutrition Facts

Per Portion

Calories 149
Calories from fat 35
Calories from saturated fat 2.6
Total Fat 3.9 g
Saturated Fat 0.3 g
Trans Fat 0.1 g
Polyunsaturated Fat 1.3 g
Monounsaturated Fat 2.5 g
Cholesterol 0
Sodium 165 mg
Potassium 215 mg
Total Carbohydrate 24.8 g
Dietary Fiber 4.4 g
Sugars 6.5 g
Protein 3.5 g

Dietary servings

Per Portion


Fruit 0.3
Grain 0.5
Vegetables 0.6

Energy sources


Pygal67%456.0234452614192238.8234899407155824%294.47065255910866175.383852918187539%354.2802573983162111.1038895984853767%24%9%CarbohydratesFatProtein
Salad
Side