Servings
Font
Back
5.0 from 3 votes

Wheat Berry Grain Salad

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! 

Prep Time
5 mins
Cook Time
5 mins
Total Time
55 mins
Servings: 10 servings
Calories: 300 kcal
Course: Salad , Breakfast
Cuisine: American

Ingredients

  • 1 cup wheat berries rinsed
  • 1 cup pearl barley rinsed
  • 1 cup millet seeds
  • 1 tbsp grated zest from orange
  • 1/4 cup fresh orange juice
  • 1/4 cup fresh lemon juice
  • 1/4 cup vegetable oil
  • 1/4 cup honey
  • 1/3 cup fresh mint leaves or 1 tbsp dried chopped
  • 1/4 cup dried cherries or cranberries chopped
  • fresh strawberries, apricots or blueberries washed, chopped as needed
  • yogurt optional

Instructions

    Cup of Yum
  1. 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.
  2. 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.
  3. 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.
  4. 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

Calories 300kcal (15%) Carbohydrates 54g (18%) Protein 7g (14%) Fat 6g (9%) Saturated Fat 4g (20%) Sodium 4mg (0%) Potassium 126mg (4%) 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

% 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.