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Wheat Berry Salad With Apples and Cashews Recipe

Wheat Berry Salad With Apples and Cashews Recipe

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Wheat Berry Salad With Apples and Cashews

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Ingredients:

Serving

1 cup wheat berries
10 cups water
3 tbsp vegetable oil
1/2 cup orange juice
2 tbsp red wine vinegar
2 tsp ground coriander
1/2 tsp ground cinnamon
2 granny smith apples, cored and diced
2 tbsp fresh mint, finely chopped
1/2 cup cashews , roasted and coarsely chopped
1 shallot, minced
1 cup dried cranberries

Directions:

Pick over the wheat berries for any foreign bits. Rinse. Add the wheat berries to a large pot with the 10 C water. Bring to a boil. Reduce heat and simmer for 1 hour or more until tender. Drain and cool.
In a small bowl mix the vegetable oil, orange juice, vinegar, coriander and cinnamon. Set aside.
To the wheat berries add apples, mint, shallot, and cranberries. Toss with the dressing to coat.
You may refrigerate if you aren't serving right away. Just prior to serving, add the roasted cashews.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	230.96 Kcal (967 kJ)
Calories from fat	108.57 Kcal
		% Daily Value*
Total Fat	12.06g	19%
Sodium	12.59mg	1%
Potassium	210.53mg	4%
Total Carbs	27.54g	9%
Sugars	13.09g	52%
Dietary Fiber	3.12g	12%
Protein	4.16g	8%
Vitamin C	11mg	18%
Vitamin A	0.2mg	6%
Iron	63.8mg	355%
Calcium	59.6mg	6%

Amount Per 100 g
Calories	58.05 Kcal (243 kJ)
Calories from fat	27.29 Kcal
		% Daily Value*
Total Fat	3.03g	19%
Sodium	3.16mg	1%
Potassium	52.92mg	4%
Total Carbs	6.92g	9%
Sugars	3.29g	52%
Dietary Fiber	0.79g	12%
Protein	1.04g	8%
Vitamin C	2.8mg	18%
Iron	16mg	355%
Calcium	15mg	6%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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