Wheat Berry and Corn Salad
Per ServingWheat Berry and Corn Salad |
||
|---|---|---|
| Makes: 10 | ||
| Serving Size: 1/2 cup | ||
| Calories | 145 | |
| Fat | 3.5 | g |
| Saturated Fat | 0.5 | g |
| Trans Fat | 0 | g |
| Carbohydrate | 27 | g |
| Fiber | 3 | g |
| Sugars | 8 | g |
| Cholesterol | 0 | mg |
| Sodium | 10 mg (without added salt) | |
| Protein | 4 | g |
| Choices: Starch 1, Fruit 0.5, Fat 0.5 | ||
- Makes: 10
- Serving Size: 1/2 cup
- Preparation Time: 12 minutes
- Cooking Time: 65 minutes
Ingredients
| Salad | ||
| 1 | cup | raw wheat berries |
| 5 | cups | water, divided |
| 2 | cups | corn kernels (either fresh cut from the cob or frozen and thawed) |
| 1/2 | cup | finely chopped celery |
| 1/2 | cup | dried cherries |
| 1/4 | cup | minced red onion |
| Dressing | ||
| 1/4 | cup | raspberry vinegar |
| 2 | Tbsp. | olive oil |
| 1 | Tbsp. | lemon juice |
| 1 | tsp. | grated orange zest |
| Salt and fresh ground pepper to taste | ||
Directions
- Rinse the wheat berries in a fine sieve. Place them in a bowl, and cover them with 2 cups of the water. Place the bowl of wheat berries in the refrigerator, and soak them overnight.
- Drain the wheat berries, and rinse them again. Bring the remaining 3 cups of water to a boil. Add the wheat berries, cover, and reduce the heat to low. Cook for 1 hour, until the wheat berries are tender.
- Combine the wheat berries with the remaining ingredients for the salad.
- Whisk together the dressing ingredients and pour over the salad. Cover and refrigerate 1 hour before serving.
