Friday's Fixin's: Wheatberry Salad

This week, I’m excited to share a new recipe with you (at least it’s new to me!).  It’s called Wheatberry Salad.  It’s hearty, healthy and happy (& also happens to be vegan).

I found it in Ina Garten’s Barefoot Contessa Family Style:  Easy Ideas and Recipes that Make Everyone Feel Like Family. Isn’t that such a great name for a cookbook?

Anyway, this salad is DELISH.  I had one of my dearest girlfriends over tonight to try it.  She highly recommended it for the blog.  So, I hope that you enjoy it!

 

 

In her preface to the recipe, Ina Garten says, “Wheatberries are a nutty grain that we use to make breads and salads.  There are several different types, but hard winter wheatberries don’t get mushy when they’re cooked.  If you can’t find them in the grocery store, try your local health-food store.  They’re delicious, and so good for you!”

The health benefits of wheat berries are numerous. They are low in fat and contain protein, lots of fiber, and many essential vitamins and nutrients such as:

  • Iron
  • Calcium
  • B vitamins
  • Vitamin E
  • Folate
  • Potassium

 

Wheatberry Salad

 

Ingredients

  • 1 cup hard winter wheatberries
  • Kosher salt
  • 1 cup finely diced red onion (1 onion)
  • 6 tablespoons good olive oil, divided
  • 2 tablespoons balsamic vinegar
  • 3 scallions
  • 1/2 red bell pepper, small-diced
  • 1 carrot, small-diced
  • 1/2 teaspoon freshly ground black pepper

Instructions

  • Place the wheatberries and 3 cups of boiling salted water in a saucepan and cook, uncovered, over low heat for approximately 45 minutes, or until they are soft.  Drain.
  • Saute the red onion in 2 tablespoons of olive oil over medium-low heat until translucent, approximately 5 minutes.
  • Turn off the heat and add the remaining 4 tablespoons (1/4 cup) of olive oil and the balsamic vinegar.
  • In a large bowl, combine the warm wheatberries, sauteed onions, scallions, red bell pepper, carrot, 1/2 teaspoon salt, and the pepper.
  • Allow the salad to sit for at least 30 minutes for the wheatberries to absorb the sauce.
  • Season to taste and serve at room temperature.

We ate 1/2 cup of the salad over a bed of arugula.  All I can say is: YUM.

Hope you enjoy this Silver Lining recipe!

One of the most sublime experiences we can ever have is to wake up feeling healthy after we have been sick.

– Rabbi Harold Kushner

 

 


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Comments

  1. Ellen says

    Five stars!! Just made this on a cloudy Chicago Saturday. I used beautiful deep purple carrots from the Green Market on Clark St., and put it over arugula like you did. This recipe is so delicious, and inexpensive too! Two cups of wheat berries were $1.50 at Whole Foods. Thank you for sharing.