Wheat Berry-Cranberry Salad

Wheat Berry-Cranberry Salad


Serve this salad at room temperature or chilled.


1 1/2 cups uncooked wheat berries (hard winter wheat)
1 teaspoon salt, divided
1 cup fresh cranberries
1/4 cup maple syrup (I would use sugar free)
1/4 cup cranberry juice
2 tablespoons olive oil
1 tablespoon white wine vinegar
2 teaspoons Dijon mustard
1/4 teaspoon freshly ground black pepper
1/2 cup diced celery
1/3 cup thinly sliced green onions
1/3 cup chopped fresh flat-leaf parsley
1/3 cup chopped pecans, toasted

Place the wheat berries in a medium bowl, and cover with water to 2 inches above wheat berries. Cover and let stand 8 hours. Drain.
Place wheat berries and 1/2 teaspoon salt in a medium saucepan. Cover with water to 2 inches above wheat berries; bring to a boil. Cover, reduce heat, and cook 1 hour or until tender. Drain; cool to room temperature.

Combine cranberries and maple syrup in a small saucepan over medium heat; bring to a boil. Cook for 4 minutes or until cranberries pop, stirring frequently. Transfer to a large bowl; cool 10 minutes.

Add juice, oil, vinegar, mustard, pepper, and remaining 1/2 teaspoon salt to cranberry mixture; stir well to combine. Add wheat berries, celery, onion, parsley, and pecans to cranberry mixture; stir well. Serve at room temperature, or cover and chill.

Yield: 8 servings (serving size: about 1/2 cup)

CALORIES 223 (31% from fat); FAT 7.6g (sat 0.9g,mono 4.6g,poly 1.7g); PROTEIN 5.3g; CHOLESTEROL 0.0mg; CALCIUM 23mg; SODIUM 248mg; FIBER 5.8g; IRON 0.6mg; CARBOHYDRATE 36.9g

Cooking Light, NOVEMBER 2006