Mexican Wheat Berry Salad with Chipotles and Toasted Walnuts
User Reviews
5
Mexican Wheat Berry Salad with Chipotles and Toasted Walnuts
Description
The Mexican Wheat Berry Salad with Chipotles and Toasted Walnuts features tender wheat berries simmered in vegetable broth until soft but chewy. The toasted walnuts add a toasty crunch, while the sautéed onion and carrot mixture spiced with cumin and fresh herbs infuses the salad with warm, earthy notes. Glimpses of heat come from chopped chipotles en adobo, balancing the sweetness of raisins and the fresh brightness from cherry tomatoes, corn, and green onions. A vinaigrette blending olive oil, red wine vinegar, honey, and adobo sauce ties the components together with its subtle acidity and spice.
The salad can be served chilled or at room temperature, making it versatile for potlucks, picnics, or as a robust vegetarian main or side dish. It also pairs well with light proteins or as a standalone lunch option.
Variations in whole grains such as quinoa, barley, or millet can be used if wheat berries are not available, and the vinaigrette and vegetable mixes offer room for personal adjustments.
Ingredients
- 2 cups wheat berries do not use hard wheat berries (See NOTE) (can substitute grain of choice, e.g. quinoa, spelt, millet, sorghum, etc, soft
- 5 cups vegetable broth
- 1 teaspoon salt
- 2 tablespoons extra virgin olive oil
- 3/4 cup yellow onion finely chopped
- 1/2 teaspoon cumin ground
- 1 cup carrot finely diced
- 2-3 chipotles en adobo , chopped (depending on desired heat level)
- 1 teaspoon thyme chopped, fresh
- 1 teaspoon oregano chopped, fresh
- 1 cup walnuts , coarsley chopped
- 3/4 cup cherry tomato halved
- 3/4 cup corn
- 3/4 cup queso para freir can substitute Monterey jack cheese, cubed
- 1/2 cup raisins
- 3 green onions , sliced
- 1/4 cup cilantro chopped, or parsley
- For the vinaigrette:
- 3 tablespoons extra virgin olive oil
- 1 tablespoon red wine vinegar
- 2 teaspoons honey
- 3 teaspoons adobo sauce from can
- 1 teaspoon salt
- 1/4 teaspoon black pepper freshly ground
Instructions
- To cooke the wheat berries: Rinse the wheat berries. Bring the vegetable stock with salt to a boil and add the wheat berries. Reduce the heat to medium-low and simmer for 30-40 minutes until soft but still chewy. Drain and allow to cool. To toast the walnuts, preheat oven to 350°F. Arrange walnuts on a cookie sheet in a single layer and bake 8 to 10 minutes, checking frequently to prevent burning. Let cool completely.To make the vinaigrette: Combine all ingredients in a small bowl and whisk until emulsified.All three of these steps preparations can be done well in advance.
- Heat the olive oil in a small skillet over medium-high heat and saute the onions and until golden brown, 7-8 minutes. Add the cumin and cook for another minute. Add the carrots and salt and cook for 3-4 minutes until softened. Add the thyme, oregano, and chopped chipotles and cook for another 2 minutes. Let cool.
- In a large mixing bowl, combine the onion/carrot mixture with the wheat berries and all remaining ingredients. Pour over the vinaigrette and stir to thoroughly combine. Let the salad sit for at least 30 minutes before serving. Best served at room temperature. Store leftovers in the refrigerator.
Notes
- Wheat berries can be replaced with quinoa, barley, brown rice, or other whole grains according to preference.
- Ensure to use soft wheat berries rather than hard varieties for a better texture.
- This salad can be prepared in advance as the grain cooking, walnut toasting, and vinaigrette can all be done ahead of time.
- Couscous, though not a grain, may be used as an alternate base if desired.
Nutrition Information
Show DetailsNutrition Facts
Serving: 8Serving
Amount Per Serving
Calories 447 kcal
% Daily Value*
| Calories | 447kcal | 22% |
| Carbohydrates | 56g | 19% |
| Protein | 13g | 26% |
| Fat | 22g | 34% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 8g | 47% |
| Monounsaturated Fat | 9g | 45% |
| Cholesterol | 9mg | 3% |
| Sodium | 1033mg | 43% |
| Potassium | 307mg | 7% |
| Fiber | 10g | 40% |
| Sugar | 6g | 12% |
| Vitamin A | 3274IU | 65% |
| Vitamin C | 8mg | 9% |
| Calcium | 140mg | 14% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
You'll Also Love
