Tuesday, September 14, 2010

Wheat Berry Salad - Tomato & Basil

Wheat Berry Salad  -  Tomato & Basil

Wheat berries are a wonderfully healthy whole grain, nutty tasting and loaded with fiber. They don't need to be soaked or rinsed prior to cooking and should be available wherever you buy other grains.

Wheat berries play well with lots of other ingredients and there are lots of variations for both hot and cold dishes. Mix them with other grains such as barley or wild rice, chick peas, grilled corn kernels, dried fruit or nuts. Toss in other fresh herbs such as chives or scallions or crumble in some goat or feta cheese. You'll have lots of delicious and healthy variations. This recipe is for a light and easy lunch.

1 Cup wheat berries
1 1/2 Cups water
1 Tomato, diced
1/4 Red onion, diced
Small handful of fresh basil, chopped

2 Tablespoons olive oil
1 Tablespoon red wine vinegar
1/4 Teaspoon mustard
1 Clove garlic, minced
Salt & pepper to taste

Bring the water to a boil in a pot, add the wheat berries, cover and lower the heat. Cook on low flame for approximately one hour or until the wheat berries are tender and the water has been absorbed. Let cool and add the tomato, onion and basil. Toss in the dressing and serve at room temperature. Makes approximately four servings.

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