Wheat Berry Grain Salad with Fresh Fruit
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What I love about this Wheat Berry Grain Salad mixture is I can put it in a container, refrigerate and scoop out whenever I need a quick snack, breakfast or late night nibble. This is an amazing mixed grain “salad” that I serve cold with chopped fruit mixed in at the time of eating, sometimes with or without yogurt. What really makes it for me is the dressing – citrus juice, honey and mint marinate with the grains in the refrigerator. Flavor explosion, bite after bite!
This recipe makes a lot, about 10 cups worth, and the chewy texture, hearty, filling grains are a perfect energy booster, too. The steamed grains of wheat berry, barley and toasted millet can easily be picked up at your local market, Whole Foods, Trader Joe’s, Sprouts and the like.
It is incredibly healthy and a great source of fiber. Top each 1 cup serving with fresh strawberries, blueberries or fruit of your choice.
Simply bring 4 cups of salted water to a boil and add wheat berries. Reduce heat to low and simmer 30 minutes covered. Next, add the barley and simmer an additional 20 minutes. As this is cooking toast the millet seeds in a hot skillet over medium heat until they start to pop and turn a toasted light brown. Remove from heat after about 5 minutes. Add the toasted millet to the cooked grains after 50 minutes, and simmer an additional 15 minutes or until all water has been absorbed. Fluff with fork and remove from heat to cool.
Make the dressing by whisking together the orange and lemon juice with the oil, then add the honey, orange zest, dried fruit, and mint. In a large bowl pour the dressing over the mixed, cool grains. Cover and refrigerate at least 2 hours.
Just scoop out the salad and top with your favorite fruits and yogurt if you like or eat as is, it’s quite flavorful on it’s own, too. Enjoy!
Wheat Berry Grain Salad with Fresh Fruit
Ingredients
- 1 cup rinsed wheat berries
- 1 cup rinsed pearl barley
- 1 cup of millet seeds
- 1 tbsp grated zest from rinsed orange
- 1/4 cup of fresh orange juice
- 1/4 cup of fresh lemon juice
- 1/4 cup vegetable oil
- 1/4 cup honey
- 1/3 cup chopped fresh mint leaves or 1 tbsp dried
- 1/4 cup chopped dried cherries or cranberries
- fresh washed, chopped strawberries, apricots or blueberries as needed
- yogurt optional
Instructions
- Bring 4 cups of salted water to a boil and add wheat berries. Reduce heat to low and simmer 30 minutes covered. Next, add the barley and simmer an additional 20 minutes.
- As this is cooking toast the millet seeds in a hot skillet over medium heat until they start to pop and turn a toasted light brown. Remove from heat after about 5 minutes.
- Add the toasted millet to the cooked grains after 50 minutes, and simmer an additional 15 minutes or until all water has been absorbed. Fluff with fork and remove from heat to cool.
- Make the dressing by whisking together the orange and lemon juice with the oil, then add the honey, orange zest, dried fruit, and mint. In a large bowl pour the dressing over the mixed, cool grains. Cover and refrigerate at least 2 hours.
Nutrition
The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice.
What a fun combo, Kevin…I love the wheat berry addition to a fruit salad! I hope you guys had an awesome holiday! #WolfpackBerryPatrol
Thanks Dave, it is quite a chewy, healthy grain salad that is enhanced with the citrus, honey and mint dressing. I like to top it with fruit and yogurt to make it a meal.
As for the 4th, it really was a rather subdued holiday, and the fireworks were hardly visible through the odd fog layer San Diego experienced. All in all though a great day! Hope you and Mrs. Spiced had a great one as well. #WolfpackEats!
I love adding grains and seeds to veggie / green salads, but hadn’t considered doing the same with fruit salads – love it, Kevin! You’re a clever fella…
Thanks Marissa, have a fantastic Fourth of July today!