Wheat Berry, Rice and Orzo Salad

• 

  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)
  • 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)
• 

  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.

   

Nutritional Analysis

Servings

8 - 10

Calories

407

Total Fat

23.8 g

Saturated Fat

1.7 g

Cholesterol

0 mg

Sodium

21 mg

Carbohydrates

43.2 g

Fiber

5.7 g

Sugars

3.5 g

Protein

7.7 g

Potassium

345 mg

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