Wheat berry and apple salad
Prep Time:
10 min
Cook Time:
55 min
Serving Size:
3/4 cup (175 mL)
Lunch
Ingredients
- 1 cup wheat berries
- ½ tsp salt
- 3 cups water
- 1 cup finely chopped celery
- 2 cups finely chopped apple, preferably Cortland or Jonagold (skin on)
- ½ cup finely chopped fresh mint
- ½ cup finely chopped green onion
Dressing:
- 2 Tbsp canola oil
- 3 Tbsp apple cider vinegar
- 2 Tbsp apple juice
- 1 Tbsp honey
- 2 tsp finely minced fresh ginger
Instructions
- In glass or ceramic bowl, place wheat berries. Cover with 2 inches (5 cm) water and let sit overnight in refrigerator to soften. In morning, drain water. Place berries in small saucepan, add salt and 3 cups (750 mL) water. Bring to a boil and then reduce heat and simmer for about 45-55 minutes or until tender. Drain any excess water and place berries in large mixing bowl.
- Add celery, apples, mint and green onion and stir to combine.
- In small bowl, whisk canola oil, vinegar, apple juice, honey and ginger together. Pour over salad. Flavours improve if salad is refrigerated for up to 4 hours prior to serving.
Notes
Yield: 8 servings, Servings Size: 3/4 cup (175 mL).
Courtesy of canolainfo.org
| Amount | % Daily Value | ||
|---|---|---|---|
| Calories 150 | |||
| Fat 4 g | 6 % | ||
| Saturated + Trans 0 g | 0 % | ||
| Cholesterol 0 mg | |||
| Sodium 160 mg | 7 % | ||
| Carbohydrate 25 g | 8 % | ||
| Fibre 4 g | 16 % | ||
| Protein 4 g | |||
