While getting back into my weekly meal planning for work, I decided this week I would pick one of my summer favorites.
Veggie Wheat Berry Salad
Cook Time: 1 hour
Servings: 4
1 cup wheat berries, preferably the soft wheat variety
1 lb tomatoes, finely chopped
1 green bell pepper, finely chopped
1 cucumber, halved lengthwise, seeded and finely chopped
3 celery stalks, cut lengthwise into thirds and finely chopped
1/2 small red onion, finely chopped
2 Tbsp olive oil
2 Tbsp fresh lemon juice
2 Tbsp red wine vinegar
2 tsp Worcestershire sauce
1/2 tsp salt (optional)
Several dashes hot red pepper sauce
1. Soak wheat berries in a big bowl of cool water for at least 8 hours (up to 16 hours max). Drain them in a fine-mesh sieve or colander. Pour wheat berries into a large saucepan, fill it about two-thirds of the way with water, and bring to a boil over high-heat. Reduce the heat to medium and simmer until grains are tender with some chew still left, about 1 hour. Drain, then run under cool water to bring wheat berries to room temperature. Drain thoroughly.
2. Put cooked wheat berries in a large bowl and stir in remaining ingredients. Set aside to marinate at room temperature for 20 minutes before serving.
Tips:
I will generally take 1 cup of wheat berries and soak them in water overnight in a covered dish in the refrigerator. Cooking time has taken anywhere from 1 hour to 1.5 hours. The recipe calls for 2 teaspoons of Worcestershire sauce, but I add 2 tablespoons. I also opt to leave out the hot red pepper sauce. Finally, I do not leave out to marinate at room temperature. I immediately put mine in the refrigerator.
Bon appetite!
You know, I'm not familiar with wheat berry, but we do something similar with both orzo and couscous. I love the idea of the worsterchire! mmm! I bet you could do this with farro too. I love the diced colorful veg :)
ReplyDeleteI had never heard of wheat berries until I came across this recipe and then as soon as I looked for it in my local health food store, it had been right in front of my face the whole time. I imagine this would be delicious with orzo or couscous. I may have to try that next time. The Worcestershire sauce really kicks the whole thing up a notch!
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