Diet Recipe: Wheat Berry Salad with Coronation Grapes

This salad is full of savoury Mediterranean-inspired flavours, which are perfectly complemented by sweet Niagara Coronation grapes. This hearty and healthy salad can be prepared in less than 45 minutes.

Ingredients

1 cup wheat berries (wheat kernels)     

1/2 cup minced red onion    

1/4 cup extra virgin olive oil, divided    

2 tbsp red wine vinegar    

1 tsp kosher salt    

1/2 tsp fresh cracked pepper    

1/2 cup finely diced red pepper    

1/2 cup finely diced cucumber    

2 cups halved Ontario Coronation grapes    

1/2 cup toasted walnuts, roughly chopped    

1/4 cup minced fresh basil    

1/4 cup crumbled feta

Materials

Tip: To showcase the beauty of this recipe’s vivid colours, try serving in a glass bowl.

Directions

1.         Cook wheat berries in a large pot of boiling, salted water (uncovered) until they are soft, about 20  minutes. Drain in sieve.

2.         In skillet, heat 1 tbsp (15 mL) of the oil over medium high-heat. Add red onion and cook, stirring often, until softened, about 5 minutes. Remove from heat. Pour in remaining oil, vinegar, salt and pepper. Add warm wheat berries, red pepper, cucumber, grapes and basil and toss to combine. Transfer to a bowl and let salad rest for at least 30 minutes, tossing occasionally so the wheat can absorb the dressing.

3.         Sprinkle with feta and serve at room temperature.

Makes 6 servings

Nutritional information

Per serving: About 290 cal, 6 g pro, 18 g total fat (2 g sat fat), 30 g carb, 4 g fibre, 5mg chol, 360 mg sodium.

Recipe provided by Ontario Tender Fruit Producers

http://www.besthealthmag.ca/eat-well/recipes/wheat-berry-salad-with-coronation-grapes