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
- 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
- Preheat oven to 350 degrees.
- 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.
- Place pistachios on a baking sheet. Bake at 350 degrees Fahrenheit for 8 minutes, stirring once. Cool slightly and chop.
- 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.
- Add nuts, 1/4 cup green onions and cilantro to wheat berry mixture. Transfer to a serving bowl and sprinkle with goat cheese.
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