- 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)
- 1 small zucchini, finely chopped (1 )
- 1 cup grated carrots (or other vegetable) (250 mL)
- 1/2 cup chopped Italian parsley (125 mL)
- 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)
- 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.
- In another pot, cook orzo for 10 – 15 minutes in boiling water. Drain both the rice and the orzo.
- Combine wheat berries, rice and orzo with vegetables and toss with vinaigrette (below) or your favourite dressing. Garnish with chopped Italian parsley.
- Combine canola oil, vinegar, garlic and mustard. Mix well.
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.
- 8 - 10
- Total Fat
- 23.8 g
- Saturated Fat
- 1.7 g
- 0 mg
- 21 mg
- 43.2 g
- 5.7 g
- 3.5 g
- 7.7 g
- 345 mg