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

  1. Cook wheat berries in a large pot of boiling salted water for about 1 hour, until tender. Drain.
  2. Meanwhile, whisk oil with balsamic vinegar, Honey Mustard, Sea Salt and Pepper. Drizzle over warm wheat berries
  3. 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.

Perfectly Balance Your Plate

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