Wheat Berry & Apple Salad

12 70 161
Ingredients Minutes Calories
Prep Cook Servings
10 min 1 h 8
Wheat Berry & Apple Salad
Health Highlights

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 (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 a glass or ceramic bowl, place wheat berries. Cover with 2 inches (5 cm) water and let sit overnight in refrigerator to soften.
  2. In the 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 a 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!

Notes:

Additions

  • Sliced almonds, dried fruit, or other vegetables and fruits.

Nutrition Facts

Per Portion

Calories 161
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 167 mg
Potassium 215 mg
Total Carbohydrate 31 g
Dietary Fiber 4.5 g
Sugars 13.1 g
Protein 3.3 g

Dietary servings

Per Portion


Fruit 0.3
Grain 0.5
Vegetables 0.6

Energy sources


Pygal70%450.75143439908067246.9066183686876722%298.43157062355226162.647970248229378%357.83488519752683110.0955231698988570%22%8%CarbohydratesFatProtein
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