4th of JulyWheat Berry Salad with Harissa and Pistachios
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Ingredients (10)
- 2 cups soft wheat berries, rinsed
- 1/4 cup low-fat or nonfat Greek yogurt
- 3 tablespoons olive oil
- 1 tablespoon Harissa
- 4 teaspoons freshly squeezed lemon juice
- 1/2 cup small-dice carrots
- 1/2 cup roasted, salted pistachios, coarsely chopped
- 1/3 cup currants
- 1/4 cup finely chopped fresh mint leaves
- 2 tablespoons minced shallot
- Calories342
- Fat12.42g
- Saturated fat1.7g
- Trans fat0.0g
- Carbs52.95g
- Fiber9.28g
- Sugar7.69g
- Protein9.79g
- Cholesterol0.62mg
- Sodium15.65mg
- Nutritional Analysis per serving (6 servings) Powered by
Chewy, toothsome wheat berries are mixed with exotic flavors for a sweet, spicy, crunchy side dish that will give potato salad a run for its money at your next picnic.
What to buy: Wheat berries can be found at your local health food store, gourmet grocery store, or online. They are the whole kernels of the wheat plant; when crushed, they become cracked wheat, and when ground, they become flour. Soft wheat berries may be labeled as pastry wheat berries—they both cook in less time than traditional wheat berries. Whole, a.k.a. hard, wheat berries are an acceptable substitute; just adjust the cooking time, as it will take a bit longer. Or soak the hard wheat berries for a few hours or overnight to lessen the cooking time.
This recipe was featured as part of our Whole Grain Recipes photo gallery.
Instructions
- 1Fill a large saucepan with heavily salted water and bring to a boil over high heat. Add wheat berries, reduce heat to medium, and cook until wheat berries are tender but still chewy, about 45 minutes to 1 hour. Drain and evenly spread in a single layer on a baking sheet to cool.
- 2Place yogurt, olive oil, harissa, and lemon juice in a large, nonreactive bowl and whisk until evenly combined. Add cooled wheat berries, carrots, pistachios, currants, mint, and shallot and stir until evenly coated with dressing. Season with salt.
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