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Two Grain Salad

  • Prep 25 min
  • Total 3 hr 30 min
  • Ingredients 15
  • Servings 5

Ingredients

Salad

5 1/2
cups water
1
cup uncooked wheat berries
1/2
cup uncooked hulled or pearl barley
1/2
cup dates seeded and chopped or cranberries
1/4
cup diced or chopped carrot
1/4
cup sliced celery
1/4
cup chopped fresh cilantro, if desired
1 1/2
cup medium unpeeled eating apple, chopped
4
medium green onions, chopped (1/4 cup)

Sweet Onion Dressing

1/3
cup sugar
1/3
cup canola oil
1/3
cup fresh lime juice
2
tablespoons grated onion
2
teaspoons Worcestershire sauce
2
cloves garlic, finely chopped

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
510
Calories from Fat
140
% Daily Value
Total Fat
15g
24%
Saturated Fat
1g
6%
Trans Fat
0g
Cholesterol
0mg
0%
Sodium
50mg
2%
Potassium
290mg
8%
Total Carbohydrate
83g
28%
Dietary Fiber
11g
43%
Sugars
29g
Protein
8g
% Daily Value*:
Vitamin A
25%
25%
Vitamin C
4%
4%
Calcium
6%
6%
Iron
15%
15%
Exchanges:
2 1/2 Starch; 0 Fruit; 3 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 2 1/2 Fat;
Carbohydrate Choice
5 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

Expert Tips

You'll agree that this salad, made with three grains, is worth the time and effort to prepare. It has an amazing flavor that's even better the second day. And, when pomegranates are in season, the seeds make a great substitution for the cherries.

Sweet red onion dressing provides a flavorful addition to this two grain salad that’s perfect for a meatless dinner.

Whole Grain Serving: 1

Directions

  • 1 In 2-quart saucepan, heat water and wheat berries to boiling. Reduce heat to low. Cover; simmer 10 minutes. Stir in barley. Cover; simmer about 50 minutes longer or until grains are tender. Drain if necessary.
  • 2 In small bowl, mix all dressing ingredients.
  • 3 In large bowl, mix cooked grains and remaining salad ingredients. Pour dressing over salad; toss. Cover; refrigerate 1 to 2 hours or until chilled.

Sweet red onion dressing provides a flavorful addition to this two grain salad that’s perfect for a meatless dinner.

Rate and Comment

Sweet red onion dressing provides a flavorful addition to this two grain salad that’s perfect for a meatless dinner.