Wheat Berry, Rice and Orzo Salad

Wheat Berry, Rice and Orzo Salad

Orzo is a smallish pasta, about the size and shape of barley. In fact, the word orzo means 'barley' in Italian. Wheat berries are un-processed wheat kernels. They contain the whole seed - the endosperm, bran and the germ. This means that wheat berries contain all the fibre, vitamins and minerals that are normally removed during processing. Recipe courtesy of CanolaInfo.

  • Ingredients

    Salad

    • 1 1/2 cups wheat berries (375 mL)
    • 1/2 cup uncooked wild rice (125 mL)
    • 1 cup orzo (250 mL)
    • 1 medium red onion, finely chopped (1 )
    • 2 green onions, finely chopped (2 )
    • 2 stalks celery, finely chopped (2 stalks )
    • 1 small zucchini, finely chopped (1 )
    • 1 cup grated carrots (or other vegetable) (250 mL)
    • 1/2 cup chopped Italian parsley (125 mL)

    Vinaigrette

    • 1 cup canola oil (250 mL)
    • 1/3 cup balsamic vinegar (75 mL)
    • 2 cloves garlic, crushed (2 )
    • 1/2 - 1 tsp mustard, or your favourite seasoning (2 - 5 mL)
  • Directions

    Salad

    1. In a saucepan, cook wheat berries in lightly salted water for 10 minutes. Add rice to the same pot and cook for 30 minutes, or until tender.
    2. In another pot, cook orzo for 10 – 15 minutes in boiling water. Drain both the rice and the orzo.
    3. Combine wheat berries, rice and orzo with vegetables and toss with vinaigrette (below) or your favourite dressing. Garnish with chopped Italian parsley.

    Vinaigrette

    1. Combine canola oil, vinegar, garlic and mustard. Mix well.