Wheat Berry Salad with Apples and Mint
This salad tastes best when freshly made; the wheat berries tend to harden when refrigerated. To improve the texture of any leftovers, loosely cover the salad with waxed paper and microwave it for about 20 seconds. Perk up the taste with a little lemon juice.
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½ cup orange juice
2 Tbsp olive oil
1 ½ Tbsp apple cider vinegar
1 tsp salt, plus more to taste
¾ cup tightly packed mint leaves
2 cups cooked wheat berries
2 tsp grated orange zest (from 2 juice oranges)
1 small green apple
1 small red apple
½ cup hazelnuts, toasted and coarsely chopped
- To prepare the dressing: Blend the orange juice, oil, vinegar, salt, and ½ cup of the mint in a food processor or blender.
- Let the wheat berries in a medium bowl. Pour the dressing over them and toss to coat. Stir in the orange zest. Set aside for at least 15 minutes. Toss occasionally.
- Meanwhile, core the apples and cut them into ¼-inch dice. Stack the remaining mint leaves and roll them into a log. Slice them as thinly as you can. Toss them into the salad along with the apple, and hazelnuts. Add more salt, if needed.
Variations: After blending the dressing, stir in 2 to 3 tablespoons finely chopped crystallized ginger. Use triticale, spelt, or Kamut® instead of wheatberries.
Lorna Sass is the author of “Whole Grains Every Day, Every Way.” For more recipes, please visit www.LornaSass.com
Nutrition
Calories: 240Total Fat: 11g
Saturated Fat: 1g
Sodium: 390mg
Carbohydrate: 33g
Fiber: 7g
Total Sugars: 7g (Added Sugar: 0g)
Protein: 5g
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