Wheat Berry Salad with Coronation Grapes
This salad is full of savoury Mediterranean-inspired flavours, which are perfectly complemented by sweet Niagara Coronation grapes. This hearty and healthy salad can be prepared in less than 45 minutes
1 cup wheat berries (wheat kernels)
1/2 cup minced red onion
1/4 cup extra virgin olive oil, divided
2 tbsp red wine vinegar
1 tsp kosher salt
1/2 tsp fresh cracked pepper
1/2 cup finely diced red pepper
1/2 cup finely diced cucumber
2 cups halved Ontario Coronation grapes
1/2 cup toasted walnuts, roughly chopped
1/4 cup minced fresh basil
1/4 cup crumbled feta
Tip: To showcase the beauty of this recipe’s vivid colours, try serving in a glass bowl.
- Cook wheat berries in a large pot of boiling, salted water (uncovered) until they are soft, about 20 minutes. Drain in sieve.
- In skillet, heat 1 tbsp (15 mL) of the oil over medium high-heat. Add red onion and cook, stirring often, until softened, about 5 minutes. Remove from heat. Pour in remaining oil, vinegar, salt and pepper. Add warm wheat berries, red pepper, cucumber, grapes and basil and toss to combine. Transfer to a bowl and let salad rest for at least 30 minutes, tossing occasionally so the wheat can absorb the dressing.
- Sprinkle with feta and serve at room temperature.
Makes 6 servings
Per serving: About 290 cal, 6 g pro, 18 g total fat (2 g sat fat), 30 g carb, 4 g fibre, 5mg chol, 360 mg sodium.
