Wheat Berry Salad with Apples and Mint
Nutritional Info
- Servings Per Recipe: 5
- Amount Per Serving
- Calories: 412.6
- Total Fat: 14.2 g
- Cholesterol: 0.0 mg
- Sodium: 0.3 mg
- Total Carbs: 67.2 g
- Dietary Fiber: 11.9 g
- Protein: 10.0 g
View full nutritional breakdown of Wheat Berry Salad with Apples and Mint calories by ingredient
Introduction
Chewy wheat berries develop a juicy “squish” when marinated briefly in dressing. A citrus dressing is a particularly good complement to the tart green apple and vibrant mint tossed into the mix. Chewy wheat berries develop a juicy “squish” when marinated briefly in dressing. A citrus dressing is a particularly good complement to the tart green apple and vibrant mint tossed into the mix.Number of Servings: 5
Ingredients
-
1/2 cup orange juice
2 tablespoons olive oil
1 1/2 tablespoons apple cider vinegar
1 teaspoon salt, plus more to taste
3/4 cup tightly packed mint leaves
2 cups cooked wheat berries
2 teaspoons grated orange zest (from 2 juice oranges)
1 small green apple
1 small red apple
1/2 cup hazelnuts, toasted and coarsely chopped
Directions
First prepare the dressing: Blend the orange juice, oil, vinegar, salt, and 1/2 cup of the mint in a food processor or blender.
Set the wheat berries in a medium bowl. Pour the dressing over them and toss to coat. Stir in the orange zest. Set aside for at least 15 minutes. Toss occasionally.
Meanwhile, core the apples and cut them into 1/4-inch dice. Stack the remaining mint leaves and roll them into a log. Slice them as thinly as you can. Toss them into the salad along with the apple, and hazelnuts. Add more salt, if needed.
Variations
After blending the dressing, stir in 2 to 3 tablespoons finely chopped crystallized ginger.
Grain Exchange
Use triticale, spelt, or kamut instead of wheatberries.
Copyright © 2006 Lorna Sass
Number of Servings: 5
Recipe submitted by SparkPeople user LIBERTYM.
Set the wheat berries in a medium bowl. Pour the dressing over them and toss to coat. Stir in the orange zest. Set aside for at least 15 minutes. Toss occasionally.
Meanwhile, core the apples and cut them into 1/4-inch dice. Stack the remaining mint leaves and roll them into a log. Slice them as thinly as you can. Toss them into the salad along with the apple, and hazelnuts. Add more salt, if needed.
Variations
After blending the dressing, stir in 2 to 3 tablespoons finely chopped crystallized ginger.
Grain Exchange
Use triticale, spelt, or kamut instead of wheatberries.
Copyright © 2006 Lorna Sass
Number of Servings: 5
Recipe submitted by SparkPeople user LIBERTYM.