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Wheat Berry Salad with Coronation Grapes

6 servings

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Ingredients

 

1 cup wheat berries (wheat kernels) 250 mL
1/2 cup minced red onion 125 mL
1/4 cup extra virgin olive oil, divided 50 mL
2 tbsp red wine vinegar 25 mL
1 tsp kosher salt 5 mL
1/2 tsp fresh cracked pepper 2 mL
1/2 cup finely diced cucumber 125 mL
2 cups halved Ontario Coronation grapes 500 mL
1/2 cup toasted walnuts, roughly chopped 125 mL
1/4 cup minced fresh basil 50 mL
1/4 cup crumbled feta 50 mL

Directions

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.

Nutritional Info

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.

%RDI: iron 6%, calcium 4%, vit A 15%, vit C 35%

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