Nutrient-Rich Wheat Berry Salad with Raisins and Pistachios

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Wheat berries are a health buff’s dream come true. The whole wheat kernels are filled with fiber, protein, iron, vitamin E and magnesium and remain virtually unprocessed, packing a nutrient-rich punch to your diet.

Wheat berries can be ground into whole wheat flour and develop a chewy consistency with a nutty, mild taste when cooked whole. You can add wheat berries to hot cereal, as a healthier alternative to rice or to make a creative salad.

In addition to its delicious taste, you can prepare all of the ingredients for this salad while the wheat berries cook.

Nutritional Information:
Amount per serving

  • Calories: 240
  • Fat: 8.9 g
  • Saturated fat: 2.3 g
  • Monounsaturated fat: 4.8 g
  • Polyunsaturated fat: 1.3 g
  • Protein: 7.2 g
  • Carbohydrate: 36.8 g
  • Fiber: 5 g
  • Cholesterol: 4 mg
  • Iron: 0.7 mg
  • Sodium: 284 mg
  • Calcium: 28 mg
Ingredients:
  • 1 cup uncooked wheat berries (hard winter wheat)
  • 3/4 teaspoon salt, divided
  • 3 tablespoons pistachios, shelled
  • 2 tablespoons olive oil
  • 2 tablespoons fresh lemon juice
  • 2 teaspoons honey
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon fresh ginger, grated and peeled
  • 1/2 cup golden raisins
  • 1/4 cup thinly sliced green onions
  • 2 tablespoons fresh cilantro, chopped
  • 1/2 cup (2 ounces) crumbled goat cheese
Preparation:
  1. Preheat oven to 350 degrees.
  2. Place wheat berries and 1/2 teaspoon salt into a medium saucepan. Cover with water to 2 inches above wheat berries and bring to a boil. Cover, reduce heat to medium-low and simmer for 1 hour or until tender. Drain.
  3. Place pistachios on a baking sheet. Bake at 350 degrees Fahrenheit for 8 minutes, stirring once. Cool slightly and chop.
  4. Combine oil, juice, honey, coriander, ginger and remaining 1/4 teaspoon salt in a large bowl, stirring with a whisk. Add hot wheat berries and raisins; stir well to combine. Let stand for 20 minutes or until cooled to room temperature.
  5. Add nuts, 1/4 cup green onions and cilantro to wheat berry mixture. Transfer to a serving bowl and sprinkle with goat cheese.
This recipe is courtesy of Jackie Mills, MS, RD, Cooking Light (April 2010).

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