Diabetes Forecast

Wheat Berry and Corn Salad

Per Serving

Wheat 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


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
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


  1. 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.
  2. 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.
  3. Combine the wheat berries with the remaining ingredients for the salad.
  4. Whisk together the dressing ingredients and pour over the salad. Cover and refrigerate 1 hour before serving.

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