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
Recipe provided by Ontario Tender Fruit Producers
| Servings |
| 6servings |
| Servings |
| 6servings |
Ingredients
- 1 cup wheat berries (wheat kernels)
- 1/2 cup red onion minced
- 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 red pepper finely diced
- 1/2 cup cucumber finely diced
- 2 cups Ontario Coronation grapes halved
- 1/2 cup toasted walnuts roughly chopped
- 1/4 cup fresh basil minced
- 1/4 cup feta crumbled
Servings: servings
Units:
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Ingredients
Servings: servings
Units:
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Instructions
- Cook wheat berries in a large pot of boiling, salted water (uncovered) until they are soft, about 20 minutes. Drain in sieve.
- 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.
- Sprinkle with feta and serve at room temperature.
Recipe Notes
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.
