Recipe Details

Wheat Berry and Corn Salad

Print Save Recipe

Number of Servings: 6

Serving Size: 1/2 cup

This crunchy salad is filled with fiber and tart tastes thanks to the red onion and raspberry vinegar.

Name: Amount:
Salad
raw wheat berries 1 cup
water, divided 5 cups
corn kernels (either fresh cut from the cob or frozen and thawed) 2 cups
finely chopped celery 0.50 cup
dried cherries 0.50 cup
minced red onion 0.25 cup
Dressing
raspberry vinegar 0.25 cup
olive oil 2 Tbsp
lemon juice 1 Tbsp
grated orange zest 1 tsp
Salt and fresh ground pepper to taste
1:

Rinse the wheat berries in a fine sieve. Place them in a bowl, and cover them with 2 cups of the water. Place the bowl of wheat berries in the refrigerator, and soak them overnight.

 2:

Drain the wheat berries, and rinse them again.

 3:

Bring the remaining 3 cups of water to a boil. Add the wheat berries, cover, and reduce the heat to low. Cook for 1 hour, until the wheat berries are tender.

 4:

Combine the wheat berries with the remaining ingredients for the salad.

 5:

Whisk together the dressing ingredients and pour over the salad. Cover and refrigerate 1 hour before serving.
Nutritional Information (per serving)
Calories 145
Calories from Fat 30
Total Fat 3g
Saturated Fat 0g
Cholesterol 0mg
Sodium 10mg
Potassium n/a
Carbohydrates 27g
Dietary Fiber 3g
Sugars 8g
Protein 4g
Vitamin A n/a
Vitamin C n/a
Calcium n/a
Iron n/a
Folic Acid n/a
Dietary Exchange 1 Starch 1/2 Fruit 1/2 Fat
For More Recipes:
Diabetes Forecast Magazine book cover

Diabetes Forecast Magazine

American Diabetes Association

Each month, Diabetes Forecast provides the best information on diabetes research, treatment, practical tips and recipes for day-to-day diabetes management.