Two Grain Salad

Name: Two Grain Salad
Prep time: 25 min
Total time: 3 h 30 min
Yield: 5
Ingredients: 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); 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

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

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

by Qué Rica Vida Cocina

Updated Nov 8, 2012

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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

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.

Expert Tips

tip 1
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.
tip 2
Whole Grain Serving: 1

Nutrition Information

510 Calories, 15g Total Fat, 8g Protein, 83g Total Carbohydrate, 29g Sugars

Nutrition Facts

Serving Size: 1 Serving

Calories: 510

Calories from Fat: 140

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.

More About This Recipe

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