Wheat berries are whole grains and are an excellent source of dietary fiber and protein. Plus, they leave you fill-up and satisfied!
This is a family recipe for local grains, carrots, and cabbage.
- Prep Time10 min
- Cook Time25 min
- Total Time35 min
- Yield6
- Serving Size1 cup
Ingredients
For the salad
- 1 cup uncooked soft wheat berries (can substitute grain of choice, e.g. quinoa, spelt, millet, sorghum, etc)
- ¾ cup julienned carrots
- ¾ cup shredded red cabbage
- ¾ cup finely chopped celery
- ½ cup sliced green onions
- ⅓ cup chopped water chestnuts
For the dressing
- 3 tablespoons extra virgin olive oil
- 2 tablespoons toasted sesame oil
- 2 tablespoons hoisin sauce or make your own
- 2 tablespoons soy sauce
- 2 tablespoons rice vinegar
- 2 teaspoons honey
- ½ teaspoon salt
- ½ teaspoon freshly ground black pepper
Method
1
To cook the wheat berries: Bring 4 cups of water to boil in a saucepan. Add the salt and the soft wheat berries. Reduce to a simmer and cook until the wheat berries are tender, about an hour. Drain. Set aside and let cool (can be warm but not hot). Note: If you soak the wheat berries overnight it cuts the cooking time roughly in half.
2
Combine the wheat berries and all the vegetables in a large mixing bowl.
3
Add the vinaigrette ingredients in a small bowl and whisk to combine. Pour the vinaigrette over the salad and stir to combine. Let the salad sit for at least 1-2 hours before serving. Best served at room temperature.
Local grains are available through specialty markets, farmer’s markets, and local millers.
Nutrition Facts
- Serving Size1 cup
- Amount per serving
- Calories0
- % Daily Value*