Red Wheat Berry Salad

This is a satisfying whole grain salad full of texture and flavor. Serve it on a bed of lightly dressed fresh spinach or microgreens.


1 cup hard red winter wheat berries, soaked overnight
1/2 cup raw wild rice
2/3 cup pecans, toasted and chopped
1 cup dried cranberries
1/2 cup fresh parsley, chopped
1/2 cup green onions, sliced thinly
3 tablespoons lime juice
1 tablespoon honey
1 tablespoon Dijon mustard
1 teaspoon kosher salt
1/2 teaspoon ground black pepper


The night before, place wheat berries in bowl and cover with 3 inches of cold water and soak overnight.

Drain the soaking water from the wheat berries and place in large pot with 6 cups fresh water. Bring to a boil, and then simmer wheat berries for about 50 to 60 minutes, or until tender. Add more water as necessary to keep wheat berries covered during cooking. Drain excess water from the wheat berries when done.

In another small pot, bring 2 cups of water to boil. Add the wild rice and simmer for about 45 minutes, or until the rice begins to split. (It’s best undercook the wild rice slightly so that it retains its structure.) Drain excess water.

Combine the cooked wheat berries and wild rice in a large bowl.

Whisk the lime juice, honey, mustard, salt, and pepper to make the dressing. Add the dressing to wheat berries and wild rice and mix thoroughly. Add the cranberries, pecans, parsley, and green onions and combine well.

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