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. 

lentils, apples and wheatberries on a white bowl

Wheatberry and Lentil Salad from Homegrown by Mairlyn Smith P.H.Ec. photo credit Shel Zolkewich @shelzolkewich

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

Whitecap (2015) Recipe by: Erin McGregor, P.H.Ec. RD

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.

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3 comments on “Wheatberry and Lentil Salad
  1. Pam Drane says:

    Please where can I purchace the book Homegrown?. It is not on Indigo we side.

  2. Mairlyn says:

    Hi Pam,
    Thanks for sending your comment. I found the link at Chapter.ca
    Hopefully I cut and pasted this correctly!
    Peace, love and fibre,
    Mairlyn

  3. Linda says:

    I made this yesterday for supper. It was truly delicious and very satisfying. I had the small leftover portion for lunch today. I will definitely be making this again and again. Thank you for this great recipe Mairlyn.

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