Wheat berry and wild rice salad

Wheat berry and wild rice salad
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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 270.5
  • Total Fat: 5.4 g
  • Cholesterol: 0.0 mg
  • Sodium: 50.9 mg
  • Total Carbs: 52.0 g
  • Dietary Fiber: 7.0 g
  • Protein: 7.1 g

View full nutritional breakdown of Wheat berry and wild rice salad calories by ingredient


a great whole grain salad a great whole grain salad
Number of Servings: 6


    * wheat berries, hard red, dry, .75 cup
    * Wild Rice, .50 cup
    * Olive Oil, 2 tbsp
    * Carrots, raw, 1 cup, chopped
    * Scallions, raw, .75 cup, chopped
    * Peas, frozen, 1 cup
    * Broccoli, fresh, 1 cup, chopped
    * *Raisins, golden seedless, .75 cup,
    * Dates, .50 cup, pitted, chopped, dry


soak wheat berries for a couple hours, drain and rinse.. then bring to boil and simmer for 2 hr or until they just start to pop open..

chop all veggie's while wheat berries are cooking.

Measure raisins and dates and chopped scallions into a large bowl, add frozen peas, drizzle olive oil and toss.. set aside.

cook wild rice in separate pan according to instructions.

When wheat berries start to open add the sliced carrots, cook another 10 minutes, add broccoli and turn off heat.. let sit for 5 minutes and drain in collandar, run cold water over it to stop the cooking process.

add the hot wild rice to the bowl with dates/raisin mixture and toss well.. add wheat berries/veggie mixture and toss the whole thing together. You can serve immediately or let it sit.

Another option is to add chopped cooked chicken for a entire meal.

serves 6-8 calorie count is for 6.

Number of Servings: 6

Recipe submitted by SparkPeople user KITEFLYINGAL.