Three-Grain Salad

Wheat berries, rice and barley add whole-grain goodness to a super side.

  • Prep Time 25 min
  • Total Time 3 hr 30 min
  • Servings 5

Ingredients

Salad

5 1/2
cups water
1
cup uncooked wheat berries
1/3
cup uncooked long-grain brown rice
1/2
cup uncooked hulled or pearl barley
1/2
cup dried cherries or cranberries
1/4
cup diced carrot
1/4
cup diced celery
1/4
cup chopped fresh parsley, if desired
1
medium unpeeled eating apple, chopped (1 cup)
4
medium green onions, chopped (1/4 cup)

Sweet Red Onion Dressing

1/3
cup sugar
1/3
cup canola oil
1/3
cup cider vinegar
2
tablespoons grated red onion
2
teaspoons Worcestershire sauce
2
cloves garlic, finely chopped
  • 1 In 2-quart saucepan, heat water and wheat berries to boiling. Reduce heat to low. Cover; simmer 10 minutes. Stir in brown rice and barley. Cover; simmer about 50 minutes longer or until grains are tender. Drain if necessary.
  • 2 In small bowl, mix dressing ingredients.
  • 3 In large bowl, mix cooked grains and remaining salad ingredients. Pour dressing over salad; toss. Cover; refrigerate 1 to 2 hours or until chilled.

Expert Tips

Each serving of this salad offers 1 serving of whole grain.

When pomegranates are in season, the seeds make a great substitution for the cherries.

Make this salad up to 24 hours ahead. The amazing flavors develop more with time.

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
510
(
Calories from Fat
140),
% Daily Value
Total Fat
16g
16%
(Saturated Fat
1g,
1%
Trans Fat
0g
0%
),
Cholesterol
0mg
0%;
Sodium
40mg
40%;
Total Carbohydrate
83g
83%
(Dietary Fiber
11g
11%
  Sugars
30g
30%
),
Protein
8g
8%
;
% Daily Value*:
Vitamin A
25%;
Vitamin C
6%;
Calcium
6%;
Iron
15%;
Exchanges:
2 1/2 Starch; 0 Fruit; 3 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 3 Fat;
Carbohydrate Choices:
5 1/2
*Percent Daily Values are based on a 2,000 calorie diet.