Wheatberry and Lentil Salad

This vegetarian heart healthy wheatberry and lentil salad is great in the winter months. Double the serving size and you have a main course vegetarian entree.

Makes 5 ½ cups (1.3 L)
One serving = ¾ cup (175 mL)

Salad:
¾ cup (175 mL) wheatberries, rinsed and drained
1 cup (250 mL) cooked brown lentils – use canned, rinsed and drained
1 cup (250 mL) toasted walnut halves – see sidebar
3 thinly sliced green onions thinly
1 large red skinned apple, scrubbed well, cored and chopped

Dressing:
3 tbsp (45 mL) canola oil
2 tbsp (30 mL) white wine vinegar
2 tsp (10 mL) liquid honey
¼ tsp (1 mL) iodized salt
1/8 tsp/pinch freshly ground black pepper

1. In a small sauce pan, cover wheat berries with 1.5 – 2 inches (4-5 cm) of water. Bring to a boil, reduce heat to medium low and simmer uncovered for 45 minutes. Drain and cool.
2. To make the dressing: in a small bowl whisk together oil, vinegar, honey, salt and pepper.
3. To make the salad: In a large bowl toss together the wheatberries, lentils, walnuts, green onion, and apple. Pour dressing over top and toss well. Serve.

One serving = ¾ cup (175 mL)
Per Serving: 266 Calories, 16.2 g Total Fat, 1.4 g Saturated Fat, 0.1 Trans Fat, 77 mg Sodium, 25.6 g Carbohydrate, 5 g Fibre, 5.3 g Sugars, 1.5 g Added Sugars, 7.7 g Protein

Carbohydrate Choices: 1½
Wheatberries are the entire kernel of wheat. Chewy with a mild nutty flavour they can be used instead of cooked rice in salads or stir fries.
Professional home economist tip:
1. To toast the walnuts: Preheat oven to 350°F (180°C). Spread out on a on a baking sheet and roast for 5 minutes. Remove from oven and let cool, chop and set aside.

From Homegrown: Celebrating the Canadian foods we grow, raise and produce

Whitecap (2015) Recipe by: Erin McGregor, PHEc. RD