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Wheat Berry And Blueberry Salad

Author: Heather Mangieri, RDN

Ingredients

  • 1.5 cup wheat berries, dry
  • 1.5 cups blueberries
  • 3/4 cup coarsely chopped walnuts
  • 1 rib celery, chopped
  • 1/2 cup finely chopped parsely
  • 2 scallions or green onions, chooped
  • 3 tbsp lemon juice
  • 1.5 tbsp olive oil
  • 1/4 tsp salt

Instructions

  • Rinse & drain the wheatberries
  • Put water in a large saucepan and bring to a boil.
  • Add the wheat berries to the boiling water, then reduce heat and simmer for ~ 1 hour. The wheat berries are done when they have a chewy texture. Once cooked, drain and cool.
  • While the wheat berries are boiling, chop the celery, parsley, scallions (or green onion) and the walnuts. Combine those in a large bowl and set aside.
  • In a separate bowl, combine the oil, lemon juice and salt. Set aside.
  • Once the wheat berries are cooked and chilled, add the celery, scallions, parsley and walnuts, then add the oil and lemon juice mixture. Stir until all of the ingredients are well combined. 
  • Gently stir in the blueberries, then cover and refrigerate to chill.

Notes

  • Recipe Makes: 6 3/4 cups
  • Serving Size: ¾  cup
  • Servings Per Recipe: 9
  • Nutrition Facts (per serving): 180 calories, 27 g carbohydrates, 5 g fiber, 5 g protein, 7 g fat, 0.5 g saturated fat, 0 mg cholesterol, 75 mg sodium, 10% DV iron, 2% DV potassium, 2% DV calcium.
 
  • Meal Planning Servings: 2 CHO; 0.5 PRO; 1.5 FAT