Salt & Wind Travel

Wheat Berry Salad Recipe

Wheatberries are a super incognito grain.

Those in the know have been cooking with it forever, putting it in soups, and salads, and using it instead of rice in risotto.

But, for the rest of us? It just seems like brown rice’s more refined big brother. One of our favorite ways to give people a taste of wheatberries without too much commitment is this Chipotle and Toasted Walnut Wheat Berry Salad recipe.

Go stock up on all your cooking essentials then head into the kitchen, make this, and share it with us by tagging @saltandwind and #swsociety on social!

Wheat Berry Salad Recipe

Chipotle and Toasted Walnut Wheat Berry Salad Recipe

Wheatberry is super incognito: those in the know have been cooking with it forever, putting it in soups, and salads, and using it instead of rice in risotto. One of our favorite ways to give people a taste of wheatberries without too much commitment is this Chipotle and Toasted Walnut Wheat Berry Salad Recipe.
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Prep Time 5 mins
Cook Time 45 mins
resting time 15 mins
Total Time 1 hr 5 mins
Course Salad, Side
Cuisine American
Servings 8
Calories 359 kcal

Ingredients
  

  • 2 cups soft wheat berries rinsed (about 12 ounces)
  • kosher salt
  • 3 tablespoons olive oil divided
  • 1/2 medium yellow onion finely chopped
  • 8 ounces carrots small dice (about 2 cups)
  • 1 teaspoon fresh thyme leaves finely chopped
  • 1 chipotle en adobo finely chopped, plus 1 teaspoon chipotle en adobo sauce
  • 1 cup toasted walnut halves coarsely chopped
  • 1/2 cup raisins
  • 1 tablespoon red wine vinegar
  • 2 teaspoons honey
  • 3 scallions light green and green parts thinly sliced
  • 1/4 cup fresh Italian parsley or cilantro leaves roughly chopped

Instructions
 

  • Cook The Wheatberries: Fill a medium saucepan with heavily salted water and bring to a boil over high heat. Stir in wheat berries, reduce heat to medium-low, and cook until tender but still chewy, about 30 to 40 minutes. Drain and spread in a single layer on a baking sheet to cool.
  • Cook The Onions: Heat 1 tablespoon of the oil in a medium frying pan over medium-high heat. Add onion and a pinch of salt, and cook until golden brown, about 3 minutes. Add carrots and a pinch of salt and cook until just softened but still retains some bite, about 5 minutes more. Stir in thyme and chipotle and sauce and cook until fragrant then remove from heat.
  • Assemble The Salad: Place wheat berries in a large, nonreactive bowl and add carrot mixture, nuts, and raisins. Whisk together remaining 2 tablespoons of oil, vinegar, and honey until honey is dissolved then stir into wheat berry mixture. Let salad marinate at least 15 minutes before serving or cover and refrigerate until ready to use, up to 24 hours. Just before serving, add the scallions and herbs.

Nutrition

Serving: 1 servingCalories: 359kcalCarbohydrates: 50gProtein: 10gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 8gMonounsaturated Fat: 5gSodium: 47mgPotassium: 256mgFiber: 10gSugar: 4gVitamin A: 4890IUVitamin C: 4mgCalcium: 55mgIron: 3mg
Keyword healthy grain salad, healthy thanksgiving sidie, whole grain side dish
Tried this recipe?Mention @saltandwind or tag #swsociety!

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