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.
Developed by Emily Richards, P.H. Ec. © 2011 The Heart and Stroke Foundation.
- 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
- 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.
POSTED ON 11 22 2011 BY Emily Richards
per serving (1 of 6 servings)
- Calories: 234
- Protein: 8g
- Fat: 3g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Carbohydrate: 46g
- Sodium: 315mg
- Potassium: 409mg