Wheatberry Apple Cranberry Salad

Recipe developed by Emily Richards, PH Ec

© Heart and Stroke Foundation 2011

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Ingredients

1 cup (250 mL) wheat berries 1 granny smith apple, cored and diced

2 cups (500 mL) lightly packed baby spinach

1 can (540 mL) mixed beans, drained and rinsed

1/2 cup (125 mL) dried cranberries

3 tbsp (45 mL) orange juice

2 tbsp (25 mL) apple cider vinegar

1 tbsp (15 mL) canola oil

1 small clove garlic, minced

2 tsp (10 mL) Dijon mustard

1/4 tsp (1 mL) each salt and pepper

1/4 cup (50 mL) chopped fresh mint or flat leaf parsley

Wheatberry Apple Cranberry Salad

Grains and fruit are a healthy combination for lunch. With the crunch from the apples and the tender bite of the wheatberry, this salad is a surefire winner.
Servings: 6

Difficulty level: Easy wow

Nutritional Information

Calories: 234

Protein: 8g

Fat: 3g

Saturated Fat: 0g

Cholesterol: 0mg

Carbohydrate: 46g

Fibre: 8g

Sodium: 315mg

Potassium: 409mg

Instructions

In large pot of boiling water cook wheat berries, covered for about 1 hour or until tender but still slightly chewy. Drain and rinse under cold water until cool. Drain well and place in large bowl. Add apples, spinach, beans and cranberries.

In small bowl whisk together orange juice, vinegar, oil, garlic, mustard, salt and pepper. Pour over wheatberry mixture and toss to coat. Add mint and stir to combine well.

Couscous Option: Omit wheatberries. Bring 1 1/2 cups (375 mL) sodium reduced vegetable broth to boil. Add 1 cup (250 mL) instant whole grain couscous. Stir and remove from heat. Cover and let stand for 5 minutes. Fluff with fork and gently add apples, spinach, beans and cranberries. Toss with dressing and mint as above.

Tuna or Salmon Option: Add 2 cans (170 g each) flaked white tuna in water, drained or salmon to the salad instead of the beans.

Storage: Wrap salad and refrigerate for up to 3 days.

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