Wednesday, October 6, 2010

Wheat Berry Waldorf Salad

Serves 8

Wheat berries are the mother grain from which pasta, bread and flour are derived. Little wheat berries pack a nutlike flavor and are pleasantly chewy. Use a crunchy, firm, sweet-tart apple (such as Granny Smith or Gala) for this salad. From The Whole Foods Market Cookbook



  • 2 cups uncooked wheat berries
  • 1 cup chopped walnuts 
  • 2 medium apples, cored and chopped 
  • 1 cup seedless raisins 
  • 1 cup finely chopped parsley 
  • 1/4 cup apple cider vinegar 
  • 1/2 cup apple juice 
  • 1/2 teaspoon salt 
  • 1/2 teaspoon pepper 
  • 1/2 teaspoon ground nutmeg 
  • 1/2 teaspoon ground cinnamon 
  • 3 tablespoons extra virgin olive oil 
  • 2 tablespoons lemon juice


Put wheat berries into a large bowl, cover with at least 2 inches of water and set aside to let soak for 6 to 8 hours or overnight. Drain well.

Put 7 cups water into a medium pot and bring to a boil. Add wheat berries, reduce heat and simmer, uncovered, for about 50 minutes, or until cooked through. (Wheat berries retain a firm, chewy texture when cooked.) Drain and set aside to let cool.

Transfer wheat berries to a large bowl. Add walnuts, apples, raisins, parsley, vinegar, apple juice, salt, pepper, nutmeg, cinnamon, olive oil and lemon juice and mix everything together thoroughly.


Per serving (about 6oz/170g-wt.): 400 calories (140 from fat), 15g total fat, 1.5g saturated fat, 11g protein, 61g total carbohydrate (9g dietary fiber, 19g sugar), 0mg cholesterol, 150mg sodium

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