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This delicious Orange Zested Wheat Berries Salad recipe and photos were shared
with my by Karen Calanchini, Food Stylist and Photographer, of Redding, CA.
Karen says, "This is a very healthy dish, with a lot of flavors going on - orange, lemon, a bite
from the red onion, fresh herbs, along with a tasty citrus vinaigrette with a
hint of mustard. This is lovely served with
Grilled Ahi Tuna with Oriental Sauce ."
Orange Zested Wheat Berries Salad
Recipe Type: Salad and Salad Dressing,
Oranges
Yields: makes 2 to 3 servings
Prep time: 60 min
Ingredients:
2 cups water
3/4 cup organic wheat berries*
1/8 cup of finely-diced red onion
Walnut Vinaigrette (see recipe below)
1/4 cup of finely-diced celery heart, with leaves
1 tablespoon chopped fresh marjoram leaves
1 tablespoon chopped fresh
parsley
2 tablespoons freshly-grated orange zest
Coarse
salt
and freshly-ground
black pepper to taste
Parsley leaves for garnish
Orange slices for garnish
 *
Wheat Berries:
Wheat berries or wheatberries, are the entire edible part of wheat kernels, meaning there is no
hull (or outer shell) but includes the germ, bran, and endosperm.
They are the whole complete grain before undergoing any processing.
Sometimes they are also labeled by the season they are grown in,
whether it is spring or winter. Hard wheat berries also tend to have
a higher protein and gluten content than soft wheat berries.
Preparation:
Place water into a heavy-bottom small pan and bring to a boil. Add
wheat berries and stir a few times, cover with a lid, and simmer
until berries are cooked to your liking, approximately 1 hour.
Wheat berries may take a shorter or longer time to cook. Some may be
pre-soaked. Basically, they are a crunchy grain, but I like to cook them a bit
longer for a softer chew.
Remove from heat, drain well, and set aside to cool.
While the wheat berries are cooking, prepare
Walnut Vinaigrette; set aside until ready to use.
In a large bowl, combine
onion, celery, marjoram, parsley, and orange zest; then add cooked wheat
berries. Sprinkle with salt and pepper to taste. Add the prepared
Walnut Vinaigrette and mix well to fully incorporate.
Cover and refrigerate until ready to serve. Toss with a spoon once
or twice while refrigerating to help combine the flavors.
When ready to serve, mix the salad again, put into a pretty serving dish
and top with a few parsley leaves and orange slices.
Serves 2 to 3
Walnut Vinaigrette:
1/4 cup walnut oil
2 tablespoons fresh-squeezed lemon juice
2 teaspoons Dijon mustard
Coarse salt and freshly-ground pepper to taste
In a jar with a lid, combine the walnut oil, lemon juice, Dijon mustard, salt, and pepper; shake well to combine.
Orange Zested Wheat
Berries Salad
- Nutritional Information
I cannot guarantee the accuracy of the below
information. All information is intended for your general knowledge only and is not a
substitute for medical advice or treatment for specific medical conditions. You should
seek prompt medical care for any specific health issues and consult your physician before
starting a new fitness regimen. |
|
Item |
Amount |
Fat Grams |
Carbohydrates
Grams |
Calories |
|
wheat berries, raw |
3/4 cup |
1.5 |
43.5 |
226.5 |
|
onion, raw |
1/8 cup (2 tablespoons) |
0 |
1.8 |
8 |
|
celery, raw |
1/4 cup |
0 |
2 |
9 |
|
marjoram
leaves |
1 tablespoon |
0 |
0 |
5 |
|
parsley |
1 tablespoon |
0 |
0 |
1 |
|
walnut oil |
1/4 cup |
56 |
0 |
480 |
|
lemon juice |
2 tablespoons |
0 |
3 |
12 |
|
mustard, Dijon |
2 teaspoons |
0 |
0 |
3 |
|
Recipe
Totals |
|
57.5 |
50.3 |
744.5 |
Recipe makes
3 servings.
Each Serving Totals -
19 Fat Grams,
16.7 Carbohydrate grams,
248 calories
|
|
