Friday recipe: wheat berry salad

August 27, 2010 —

One of my healthy-eating goals is to experiment with whole grains. I’ve started using brown rice instead of white and have made quinoa (which is supposed to be the most complete protein). This wheat berry salad is next on my list. I’m pretty sure I’ve seen wheat berries at Gateway Market or Campbell’s Nutrition and you might be able to find them in the health market section of Hy-Vee.

What is your favorite healthy grain? Check out 9 more grain recipes (page removed) from Better Homes & Gardens.

Sesame-ginger wheat berry salad

1-1/4 cups water
1/2 cup wheat berries
1 cup canned black beans, rinsed and drained
1/2 of a medium mango, seeded, peeled, and chopped
3/4  cup thin bite-size strips carrots
1/4  cup purchased mango chutney
2  Tbsp. rice vinegar
2  tsp. toasted sesame oil
1/4  tsp. ground ginger
Salt (optional)
1 small head napa cabbage, coarsely shredded

Directions

In saucepan combine water and wheat berries. Bring to boiling; reduce heat. Simmer, covered, for 45 to 60 minutes or until tender. Drain liquid. Stir in black beans, mango, carrots, chutney, vinegar, oil, and ginger. Season with salt. Serve with napa cabbage.

Makes 4 (2/3 cup) servings.


  • http://www.fishfindersdirect.com Fish Finders

    I have been reading your recipe posts and am wondering if you have any good, healthy fish recipes. I am always looking for new ways to prepare fish.

  • http://www.fishfindersdirect.com Fish Finders

    I have been reading your recipe posts and am wondering if you have any good, healthy fish recipes. I am always looking for new ways to prepare fish.

  • http://www.knifesetandcutlery.com JillS.

    Looks yummy. Really like mangos – in just about anything. Quinoa is so good for you. Like the site…keep up the good work!

  • http://www.knifesetandcutlery.com JillS.

    Looks yummy. Really like mangos – in just about anything. Quinoa is so good for you. Like the site…keep up the good work!

  • http://www.10den.com Jess

    This looks really good! I think I will go to the grocery store and get the ingredients! will post back and let u know how it turns out! thanks for the great recipe

  • http://www.10den.com Jess

    This looks really good! I think I will go to the grocery store and get the ingredients! will post back and let u know how it turns out! thanks for the great recipe

  • http://www.MedicareMadeClear.com Medicare Help

    Healthy and delicious! I wonder if another type of oil could be used if you don’t like toasted sesame oil? Guess I’ll have to try it!

  • http://www.MedicareMadeClear.com Medicare Help

    Healthy and delicious! I wonder if another type of oil could be used if you don’t like toasted sesame oil? Guess I’ll have to try it!

  • http://mooloolaba-hotels.com.au/mooloolaba-restaurants/ Mooloolaba restaurants

    Hey that looks seriously yummy and uber healthy, i have been really enjoying
    sliced carrots,sliced apple and sliced cucumber with homemade spinach and feta dips
    lately though my salmon and avocado dip is right up there too.

  • http://mooloolaba-hotels.com.au/mooloolaba-restaurants/ Mooloolaba restaurants

    Hey that looks seriously yummy and uber healthy, i have been really enjoying
    sliced carrots,sliced apple and sliced cucumber with homemade spinach and feta dips
    lately though my salmon and avocado dip is right up there too.

  • http://www.thecutegift.com Home accessories

    That combination will definitely make many people happy especially my wife. She loves all that stuff.

  • http://www.thecutegift.com Home accessories

    That combination will definitely make many people happy especially my wife. She loves all that stuff.

  • http://www.bestcatlitterreviews.com Jean

    This sure looks healthy but i’ve not come across any wheat berries and have not try them yet.

  • http://www.bestcatlitterreviews.com Jean

    This sure looks healthy but i’ve not come across any wheat berries and have not try them yet.

  • http://www.flounderrecipes.org fish lover

    Sounds good. I wonder what the calorie intake is?