Photo: Warm Wheat Berry Salad

Warm Wheat Berry Salad

Hearty, tasty and nutritious wheat berries form the base for this filling salad. You can also substitute garbanzos or white beans for the grains.

Yield: 
6 - 8 Servings

Updated: Mon, 05/13/2019 - 9:05pm

Ingredients

  • 1 cup wheat berries, soaked 5 hours or up to overnight
  • 6 cups water
  • 2 Tablespoons olive oil, divided
  • ½ cup chopped onions
  • Salt and pepper to taste
  • 1 cup chopped mushrooms
  • ⅓ cup mirin
  • 1 Tablespoon minced garlic
  • 2 cups chopped kale
  • 1 cup shredded carrots
  • 1 Tablespoon lemon juice
  • 2 Tablespoons agave nectar or honey
  • 1 pear, cored and cut into matchsticks
  • 1 Tablespoon fresh parsley, chopped (optional)
  • ¼ cup crumbled feta cheese (optional)

Instructions

  1. Drain and rinse the soaked wheat berries (soaking allows them to cook more quickly). Transfer to a large pot and add water. Bring to a boil, reduce heat and simmer for 45-60 minutes, until wheatberries are soft and chewy.
  2. Rinse and drain cooked wheat berries. Let stand in a colander in the sink while you prepare the rest of the ingredients.
  3. Heat a small pan with 1 Tablespoon olive oil over medium heat. Stir in onions, salt and pepper. Sauté until onions are translucent, about 3 minutes.
  4. Add mushrooms and mirin and simmer for 10 minutes, stirring occasionally.
  5. Transfer wheat berries to a large bowl. Pour onion mixture over wheat berries.
  6. Using the same pan, heat 1 Tablespoon olive oil over medium heat. Add garlic and sauté for 1 minute or until aromatic.
  7. Add kale and carrots. Sauté for a couple minutes, until kale is bright green. Add to wheat berries.
  8. Add lemon juice and agave nectar and toss everything well.
  9. Top with pear, parsley and feta cheese. Enjoy!