Wheatberry and Lentil Salad

Wheatberry and Lentil Salad

"Wheat berries are whole, unprocessed wheat kernels that contain the bran, the germ and the endosperm. This recipe works well as a side and is a great potluck contribution. Adding lentils, a good source of protein, makes it a meal in itself" ~Erin MacGregor, PHEc, RD and CanolaConnect Alumni. Recipe courtesy of Homegrown by Mairlyn Smith, PHEc. Photography courtesy of Shel Zolkewich.

  • Ingredients

    Dressing (makes 6 Tbsp/90 mL)

    • 3 Tbsp canola oil (45 mL)
    • 2 Tbsp white wine vinegar (30 mL)
    • 2 tsp liquid honey (10 mL)
    • 1/4 tsp iodized salt (1 mL)
    • 1 pinch freshly ground black pepper

    Salad

    • 3/4 cup wheat berries, rinsed and drained (185 mL)
    • 1 cup cooked brown lentils or use canned lentils, rinsed and drained (250 mL)
    • 1 cup toasted walnut halves (see note) (250 mL)
    • 3 thinly sliced green onions
    • 1 large red-skinned apple, scrubbed well, cored and chopped

    Note: Walnuts - to toast walnuts, preheat oven to 350°F (180°C), spread out on a baking sheet and roast for 5 minutes. Remove from oven and let cool; chop and set aside.

  • Directions
    1. In a small sauce pan, cover wheat berries with 1 1/2 to 2 inches (4-5 cm) of water. Bring to a boil, reduce heat to medium-low and simmer uncovered for 45 minutes. Drain and cool.
    2. Make the dressing in a small bowl; whisk together oil, vinegar, honey, salt and pepper.
    3. In a large bowl, combine the wheat berries, lentils, walnuts, green onions and apple. Pour dressing over top and toss well. Serve.

Nutritional Analysis

Serving Size
5 1/2 cups (1.3 L)
Servings
7
Calories
266
Total Fat
16.2 g
Saturated Fat
1.4 g
Trans. Fat
0 g
Sodium
77 mg
Carbohydrates
25.6 g
Fiber
5 g
Sugars
5.3 g
Protein
7.7 g