Recipe: Fruit and Nut Wheat Berry Salad

Wheat berries are not really berries at all, but are the whole-grain form of wheat, much like a kernel of rice. They’re nutrition-packed because the kernel is left intact. Wheat berries impart a pleasant, chewy texture and nutty flavor and won’t turn into mush when mixed with a dressing or moist fruits or vegetables. This delicious salad is vegan-friendly, too!

Ingredients

2 cups wheat berries
2 tablespoons sesame oil
1/4 cup sunflower seeds
1/4 cup toasted almonds
1/2 cup yellow pepper
1/2 cup shredded carrots
1/4 cup dried cranberries
2 peeled fresh oranges, with the segments sliced into cubes
1 teaspoon orange zest
1/4 teaspoon allspice
1/4 teaspoon cinnamon
1/2 tablespoon fresh chopped ginger
1/8 teaspoon salt
2 tablespoons chopped green onion
1/4 teaspoon pepper flakes
1 Chai tea bag
1 teaspoon salt

Directions

1. Cook wheat berries as indicated on package.
2. While cooking, add Chai tea bag, cinnamon and allspice.
3. When al dente, drain excess water and place hot wheat berries in a bowl with orange zest, ginger and dried cranberries. Place in refrigerator for 20 minutes or until cool.
4. Add the remainder of the ingredients.
5. Mix well and serve.

Nutrition information (per serving)

Makes 6 servings

Calories: 280
Total fat: 6 g
Saturated fat: 0.5 g
Sodium: 360 mg
Protein: 5 g
Carbohydrate: 56 g
Sugar: 2 g
Dietary fiber: 2 g
Potassium: 95 mg

— Donna Setta, AVI Executive Chef