The whole wheat kernel has lots of fiber and nutrition. And it can carry all kinds of different flavors, so there’s no end to what kind of dishes you can create with wheat berries. Also, the weather was very hot and this is delicious at room temperature. This wheat berry salad proved to be the perfect summer entree.
In medium saucepan over high heat, combine the wheat berries and water, and add half the diced onion and the bay leaf. When the water reaches a simmer, cover and reduce the heat to low. After 30 minutes, add 1/2 teaspoon salt, stir to dissolve, and taste the cooking water. If it needs more seasoning, add another 1/2 teaspoon salt. Cover and continue cooking until tender, another 30 minutes or so. Uncover and simmer until almost all of the water has cooked off. Set this aside and keep at room temperature or chill.
In a sauté pan over medium heat, heat a film of olive oil, then saute the remaining diced onion. When the onion is tender, add the red pepper and sauté until the pepper is tender. Remove from the heat. While the onions and peppers are cooking, boil the corn ears for a few minutes. Hold them under cold water till they’re comfortable to handle, then slice the kernels off the cob into a large salad bowl. Add the cooked edamame, the onions and peppers, and the wheat berries.
To make the dressing, combine the lemon juice, shallot, garlic, and a three-finger pinch of salt and allow to sit for 5 to 10 minutes. Add the cayenne, and whisk in the oil. Taste. If it’s too sharp, add more oil.
Toss the vegetables and wheat berries with the dressing, holding some back. Add freshly ground black pepper to taste. Taste and evaluate. Add more dressing or additional lemon juice to taste.
Serve in lettuce leaves if you wish.
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|Serving Size: 1 Serving (301g)|
|Recipe Makes: 4 Servings|
|Calories from Fat: 8 (4%)|
|Amt Per Serving||% DV|
|Total Fat 0.8g||1 %|
|Saturated Fat 0.2g||1 %|
|Monounsaturated Fat 0.1g|
|Polyunsanturated Fat 0.4g|
|Cholesterol 0mg||0 %|
|Sodium 886.9mg||31 %|
|Potassium 236.9mg||6 %|
|Total Carbohydrate 42.5g||13 %|
|Dietary Fiber 8.7g||35 %|
|Sugars, other 33.9g|
|Protein 5.5g||8 %|
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Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.
Calories per serving: 193
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