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Enjoy this recipe from Healthy, Happy, Homemade Meals.
Submitted by: Linda Karner from Pisgah Forest, NC
3⁄4 c. wheat berries, uncooked
1 c. wild rice, uncooked
1 red or green pepper, diced
1 red onion, chopped
1⁄3 c. walnuts, toasted and coarsely chopped
1⁄4 c. fresh oregano, chopped
4 to 5 leaves fresh basil, chopped
3 sprigs fresh parsley, chopped
Vinaigrette Salad Dressing:
3 T. lemon juice
1 T. canola oil
1 T. sugar
Cover wheat berries with water in a saucepan; cover with lid and soak 8 hours to overnight. Drain wheat berries well; add fresh cold water to cover. Cook over medium heat one hour, or until tender; drain well. Meanwhile, in a separate saucepan, cover rice with cold water. Cook over medium heat 30 minutes, or until tender; drain well. Combine wheat berries and rice in a serving bowl. Stir in remaining ingredients. Toss with Vinaigrette Salad Dressing. To prepare Vinaigrette Salad Dressing: Whisk all ingredients together. For the best flavor, serve at room temperature; salad may also be served chilled. Makes 10 servings.
Nutrition Per Serving: 149 calories, 4g fat, 0g sat fat, 0mg cholesterol, 3mg sodium, 24g carbohydrate, 2g fiber, 3g sugars, 5g protein.
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Cover wheat berries with water in a saucepan; cover with lid and soak 8 hours to overnight. Drain wheat berries well; add fresh cold water to cover. Cook over medium heat one hour, or until tender; drain well. Meanwhile, in a separate saucepan, cover rice with cold water. Cook over medium heat 30 minutes, or until tender; drain well. Combine wheat berries and rice in a serving bowl. Stir in remaining ingredients. Toss with Vinaigrette Salad Dressing. To prepare Vinaigrette Salad Dressing: Whisk all ingredients together. For the best flavor, serve at room temperature; salad may also be served chilled. Makes 10 servings.
Nutrition Per Serving: 149 calories, 4g fat, 0g sat fat, 0mg cholesterol, 3mg sodium, 24g carbohydrate, 2g fiber, 3g sugars, 5g protein.
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