Sprouted Wheat Berry Salad, Mediterranean Style
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 3
Ingredients
Sprouted Wheat Berries (2-3 days germination), Olive oil, Kalamata Olives, Pine nuts, Parmesan Chese, Sundried Tomatoes, Basil
To Sprout Wheat Berries: Soak 1 cup of wheat berries for 8-24 hours in 3-4 cups of water to begin germination. Then dump into wire mesh strainer and rinse for 30 seconds. Place strainer with wheat berries over bowl to allow for air circulation and to allow any residual water to drip into bowl. Rinse for 15-30 seconds twice a day for 1-2 additional days until rootlet emerging from wheat berry is 2-5 mm (1/8 to 1/3 inch long). Sprouted berries not used immediately should be stored in fridge as you would store other sprouts, and they last about 1 week.
To cook wheat berries to use in salad pour the entire sprouted batch (originally 1 c, now larger, I estimated 2 c for the nutrition data) into a 2-3 qt saucepan, add 1/4 inch water or less to pot, add 1/8 tsp salt, cover and bring to just boiling then immediately remove from heat and allow residual heat to cook the covered wheat berries an additional 5-10 minutes. Then drain and the wheat berries can now be stored in the fridge.
To make your wheat berry salad, simply mix everything together in a large bowl.
Number of Servings: 3
Recipe submitted by SparkPeople user CSHANAHAN20.
To cook wheat berries to use in salad pour the entire sprouted batch (originally 1 c, now larger, I estimated 2 c for the nutrition data) into a 2-3 qt saucepan, add 1/4 inch water or less to pot, add 1/8 tsp salt, cover and bring to just boiling then immediately remove from heat and allow residual heat to cook the covered wheat berries an additional 5-10 minutes. Then drain and the wheat berries can now be stored in the fridge.
To make your wheat berry salad, simply mix everything together in a large bowl.
Number of Servings: 3
Recipe submitted by SparkPeople user CSHANAHAN20.
Nutritional Info Amount Per Serving
- Calories: 358.3
- Total Fat: 22.9 g
- Cholesterol: 4.8 mg
- Sodium: 234.8 mg
- Total Carbs: 32.5 g
- Dietary Fiber: 1.3 g
- Protein: 9.2 g
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