Australian Wheat Berry Salad

Author: Canadian Living

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.

  • Portion size 10 servings
  • Credits : Canadian Living Magazine: November 2005

Ingredients

  • 1 cup wheat berry
  • 3/4 cups wild rice
  • 1 cup pot barley
  • 4 green onions thinly sliced
  • 1 sweet red pepper diced
  • 1/3 cup raisin
  • 1/2 cup toasted cashew chopped
  • 1/2 cup sunflower seed toasted
Dressing:
  • 1/4 cup canola oil
  • 1/4 cup soy sauce
  • 1/4 cup lemon juice
  • 1 tablespoon Dijon mustard
  • 2 cloves garlic minced
  • 1/4 teaspoon each salt and pepper

Method

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.

Nutritional facts <b>Per each of 10 servings:</b> about

  • Sodium 645 mg
  • Protein 8 g
  • Calories 324.0
  • Total fat 13 g
  • Cholesterol 0 mg
  • Saturated fat 2 g
  • Total carbohydrate 48 g

%RDI

  • Iron 20.0
  • Fibre 0.0
  • Folate 25.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 3.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 7.0
  • Vitamin C 43.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Australian Wheat Berry Salad

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