Asian Wheat Berry Salad
User Reviews
4.8
15 reviews
Excellent
Asian Wheat Berry Salad
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Featuring a vibrant rainbow of colors and textures, this Asian Wheat Berry Salad is absolutely delicious! A great make-ahead salad.
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Ingredients
- 1 cup raw soft wheat berries (can substitute grain of choice, e.g. quinoa, spelt, millet, sorghum, etc)
- 3/4 cup julienned carrots
- 3/4 cup shredded red cabbage
- 3/4 cup finely chopped celery
- 1/2 cup sliced green onions
- 1/3 cup chopped water chestnuts
- For the vinaigrette:
- 3 tablespoons extra virgin olive oil
- 2 tablespoons toasted sesame oil
- 2 tablespoons hoisin sauce
- Homemade hoisin sauce (click for recipe)
- 2 tablespoons soy sauce
- 2 tablespoons rice vinegar
- 2 teaspoons honey
- 1/2 teaspoon salt
- 1/2 teaspoon freshly ground black pepper
Instructions
- To prepare the wheat berries, let them soak overnight. Then drain and rinse. Bring 4 cups of water to boil in a small pot. Add the salt and the wheat berries. Reduce the heat to a simmer and cook until the wheat berries are soft but still have some "bite." The time will vary depending on the age of your wheat berries and whether you fermented them (see below) but plan on 20-30 minutes. Drain. Set aside and let cool a little.See NOTE about fermentation.
- Combine all the vinaigrette ingredients in a small bowl and whisk together. Place all the vegetables and cooked wheat berries in a large mixing bowl (the wheat berries can be warm but not hot). Pour the vinaigrette over the salad and stir to combine. Refrigerate for at least 2 hours before serving or overnight. Can be served cold but we like it best at room temperature.
Notes
- I like to ferment my grains before cooking them (fermenting them makes them more easily digested, the vitamins/minerals are more bio-available, and the phytic acid is neutralized). To ferment the wheat berries simply soak them in water (make sure they are completely submerged under water) at room temperature for 2-3 days until the water fizzes when you jiggle the bowl. Then drain and rinse and proceed with cooking the wheat berries (they will cook faster having soaked this long).
- I like to ferment my grains before cooking them (fermenting them makes them more easily digested, the vitamins/minerals are more bio-available, and the phytic acid is neutralized). To ferment the wheat berries simply soak them in water (make sure they are completely submerged under water) at room temperature for 2-3 days until the water fizzes when you jiggle the bowl. Then drain and rinse and proceed with cooking the wheat berries (they will cook faster having soaked this long).
Nutrition Information
Show Details
Calories
378kcal
(19%)
Carbohydrates
38g
(13%)
Protein
8g
(16%)
Fat
18g
(28%)
Saturated Fat
3g
(15%)
Cholesterol
1mg
(0%)
Sodium
727mg
(30%)
Potassium
247mg
(7%)
Fiber
9g
(36%)
Sugar
8g
(16%)
Vitamin A
4405IU
(88%)
Vitamin C
14mg
(16%)
Calcium
57mg
(6%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 378 kcal
% Daily Value*
| Calories | 378kcal | 19% |
| Carbohydrates | 38g | 13% |
| Protein | 8g | 16% |
| Fat | 18g | 28% |
| Saturated Fat | 3g | 15% |
| Cholesterol | 1mg | 0% |
| Sodium | 727mg | 30% |
| Potassium | 247mg | 5% |
| Fiber | 9g | 36% |
| Sugar | 8g | 16% |
| Vitamin A | 4405IU | 88% |
| Vitamin C | 14mg | 16% |
| Calcium | 57mg | 6% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.8
15 reviews
Excellent
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