Prairie Wheat Berry Salad

1 hr & 10 min

10 servings

Wheat berries, well-known in the Prairies, make a delicious twist to an ordinary salad.

Ingredients

  • 1 1⁄2 cups wheat berries
  • 1⁄4 cup olive oil
  • 3 tbsp balsamic vinegar
  • 2 tsp Honey Mustard
  • Sea Salt, to taste
  • Black Pepper, to taste
  • 2 cups baby spinach
  • 2 cups cooked corn

Preparation

  • Cook wheat berries in a large pot of boiling salted water for about 1 hour, until tender. Drain.
  • Meanwhile, whisk oil with balsamic vinegar, Honey Mustard, Sea Salt and Pepper. Drizzle over warm wheat berries
  • Add spinach and corn, and toss to mix.

Nutritional Information

Per serving: Calories 190, Fat 1 g (Saturated 1 g, 0 0 g), Cholesterol 0 mg, Sodium 45 mg, Carbohydrate 31 g (Fiber 3 g, Sugars 2 g), Protein 4 g.

Tips

Serving Suggestion: Serve with grilled fish.

Chef Tip: Wheat berries are actually wheat kernels (not including the hull), and are light to reddish brown in colour. When cooked, wheat berries have a slightly chewy texture and a nutty flavour. If you can’t find them, substitute with farro or a mix of brown and wild rice.

Tips

Serving Suggestion: Serve with grilled fish.

Chef Tip: Wheat berries are actually wheat kernels (not including the hull), and are light to reddish brown in colour. When cooked, wheat berries have a slightly chewy texture and a nutty flavour. If you can’t find them, substitute with farro or a mix of brown and wild rice.

Perfectly Balance Your Plate

Serve with 4 oz (113 g) lean protein and 2 cups leafy greens with 1 tbsp Epicure Dressing.