Professional home economist Mairlyn Smith shares her recipe for wheat berry and lentil salad.
Ingredients
Dressing (makes 6 Tbsp/90 mL)
- 3 Tbsp (45 mL) canola oil
- 2 Tbsp (30 mL) white wine vinegar
- 2 tsp (10 mL) liquid honey
- 1/4 tsp (1 mL) iodized salt
- 1 pinch freshly ground black pepper
Salad
- 3/4 cup (185 mL) wheat berries, rinsed and drained
- 1 cup (250 mL) cooked brown lentils or use canned lentils, rinsed and drained
- 1 cup (250 mL) toasted walnut halves
- 3 thinly sliced green onions
- 1 large red-skinned apple, scrubbed well, cored and chopped
Method
1. In a small saucepan, cover wheat berries with 1 1/2 to 2 inches (4 to 5 cm) of water. Bring to a boil, reduce heat to medium-low and simmer uncovered for 45 minutes. Drain and cool.
2. Make the dressing in a small bowl; whisk together oil, vinegar, honey, salt and pepper.
3. In a large bowl, combine the wheat berries, lentils, walnuts, green onions and apple. Pour dressing over top and toss well. Serve.
Makes 5 1/2 cups (1.3 L), One serving = 3/4 cup (175 mL)
To toast walnuts, preheat oven to 350°F (180°C), spread out on a baking sheet and roast for 5 minutes. Remove from oven and let cool; chop and set aside.
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