Wheat Berry Grain Salad
User Reviews
5
2 reviews
Excellent
Wheat Berry Grain Salad
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Wheat Berry Grain Salad is a healthy multi-grain salad marinated in a citrus, honey and mint dressing with dried, chopped cherries and orange zest. So good!
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Ingredients
- 1 cup wheat berry rinsed
- 1 cup pearl barley rinsed
- 1 cup millet seeds
- 1 tbsp orange zest grated
- 1/4 cup orange juice fresh
- 1/4 cup lemon juice fresh
- 1/4 cup vegetable oil
- 1/4 cup honey
- 1/3 cup mint leaves chopped, fresh or 1 tbsp dried
- 1/4 cup dried cherry chopped, or dried cranberry
- strawberries washed, chopped as needed, fresh
- apricots
- blueberries
- yogurt optional
Instructions
- Bring 4 cups of salted water to a boil and add wheat berries. Reduce heat to low and simmer 30 minutes covered. Next, add the barley and simmer an additional 20 minutes.
- As this is cooking toast the millet seeds in a hot skillet over medium heat until they start to pop and turn a toasted light brown. Remove from heat after about 5 minutes.
- Add the toasted millet to the cooked grains after 50 minutes, and simmer an additional 15 minutes or until all water has been absorbed. Fluff with fork and remove from heat to cool.
- Make the dressing by whisking together the orange and lemon juice with the oil, then add the honey, orange zest, dried fruit, and mint. In a large bowl pour the dressing over the mixed, cool grains. Cover and refrigerate at least 2 hours.
Nutrition Information
Show Details
Calories
300kcal
(15%)
Carbohydrates
54g
(18%)
Protein
7g
(14%)
Fat
6g
(9%)
Saturated Fat
4g
(20%)
Sodium
4mg
(0%)
Potassium
126mg
(3%)
Fiber
7g
(28%)
Sugar
9g
(18%)
Vitamin A
185IU
(4%)
Vitamin C
6.8mg
(8%)
Calcium
23mg
(2%)
Iron
1.9mg
(11%)
Nutrition Facts
Serving: 10servings
Amount Per Serving
Calories 300 kcal
% Daily Value*
| Calories | 300kcal | 15% |
| Carbohydrates | 54g | 18% |
| Protein | 7g | 14% |
| Fat | 6g | 9% |
| Saturated Fat | 4g | 20% |
| Sodium | 4mg | 0% |
| Potassium | 126mg | 3% |
| Fiber | 7g | 28% |
| Sugar | 9g | 18% |
| Vitamin A | 185IU | 4% |
| Vitamin C | 6.8mg | 8% |
| Calcium | 23mg | 2% |
| Iron | 1.9mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5
2 reviews
Excellent
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