Australian Wheat Berry Salad
A friend of Joan's, also a farm woman, travelled through Australia last winter and brought back this recipe from a farm family she knows there. They make this chewy salad with brown rice, but Joan changed the grains to wheat, barley and wild rice to reflect her Saskatchewan crops. Look for wheat berries in your local health food store.
Servings: 8 to 10
Ingredients:
| Nutritional Info | |
| Per each of 10 servings: about | - |
| cal | 324 |
| pro | 8 g |
| total fat | 13 g |
| sat. fat | 2 g |
| carb | 48 g |
| fibre | 6 g |
| chol | 0 mg |
| sodium | 645 mg |
| % RDI: | - |
| calcium | 3% |
| iron | 20% |
| vit A | 7% |
| vit C | 43% |
| folate | 25% |
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1 cup (250 mL) wheat berries
3/4 cup (175 mL) wild rice
1 cup (250 mL) pot barley
4 green onions, thinly sliced
1 sweet red pepper, diced
1/3 cup (75 mL) raisins
1/2 cup (125 mL) toasted cashews, chopped
1/2 cup (125 mL) sunflower seeds, toasted
Dressing:
1/4 cup (50 mL) canola oil
1/4 cup (50 mL) soy sauce
1/4 cup (50 mL) lemon juice
1 tbsp (15 mL) Dijon mustard
2 cloves garlic, minced
1/4 tsp (1 mL) each salt and pepper
Preparation:
In saucepan of boiling salted water, cover and simmer wheat berries until tender but firm, about 1-1/4 hours. Drain.
Meanwhile, in separate saucepan of boiling salted water, cover and simmer wild rice until tender and most grains are split, about 45 minutes. Drain.
Meanwhile, in third saucepan of boiling salted water, cover and simmer barley, stirring occasionally, until tender, about 20 minutes. Drain.
Dressing: In large bowl, whisk together oil, soy sauce, lemon juice, mustard, garlic, salt and pepper.
Add wheat berries, wild rice, barley, green onions, red pepper and raisins. Toss to combine. (Make-ahead: Let cool. Cover and refrigerate for up to 3 days.) Stir in cashews and sunflower seeds.
Additional Information
Source
Canadian Living Magazine: November 2005
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