PREP: 15 minutes COOK: 45 minutes COOL: 1 hour CHILL: overnight MAKES 8 servings
• 3 cups water
• 1 cup uncooked wheat berries, rinsed and drained
• 1⁄8 teaspoon salt
• 1 15-ounce can garbanzo beans (chickpea), rinsed and drained
• 1 cup thinly sliced fresh snow peas
• 1⁄2 cup dried apricots, sliced
• 1⁄2 cup dried cranberries
• 1⁄4 cup chopped green onions (2)
• 3 tablespoons toasted walnut oil
• 1 tablespoon lemon juice
• 1⁄2 teaspoon salt
• 1⁄2 teaspoon ground black pepper
1. In a medium bowl combine the water, wheat berries, and the 1⁄8 teaspoon salt; cover and store in the refrigerator overnight. Transfer to a medium saucepan. Bring to boiling; reduce heat. Simmer, covered, for 45 to 60 minutes or until tender. Drain; cool 1 hour.
2. In large bowl combine drained wheat berries, drained beans, snow peas, apricots, cranberries, and green onions.
3. For dressing, in a small bowl whisk together oil, lemon juice, the 1⁄2 teaspoon salt, and the pepper. Pour dressing over wheat berry mixture; stir to coat. Serve at once or cover and store in the refrigerator for up to 24 hours.
PER SERVING: 239 cal., 6 g total fat (1 g sat. fat), 0 mg chol., 342 mg sodium, 43 g carb., 7 g fiber, 6 g pro.
Wheat berries are unprocessed wheat kernels complete with the bran, germ, and endosperm. They are high in protein, fiber, and many vitamins and minerals. Find them in the health section of your supermarket.