Healthy Kitchens Healthy Lives

Rice, Lentil and Wheat Berry Salad

This hearty salad is delicious, nutritious and will leave you satisfied for hours! Feel free to change the vegetables seasonally.

Rice, Lentil and Wheat Berry Salad

1/3 cup wheat berries
1 teaspoon olive oil
1/4 teaspoon sea salt
3/4 cup red lentils, rinsed in a strainer
3/4 cup basmati or jasmine rice, rinsed in a strainer

The dressing:
1/4 cup lemon juice, freshly squeezed
3 large garlic cloves, put through a press or minced
1/2 teaspoon sea salt
Generous seasoning of freshly ground pepper
1/3 cup olive oil
1 carrot, minced
1 red bell pepper, very finely diced
1/2 cup minced fresh parsley

Soak the wheat berries overnight, or, as an alternative, place them in a saucepan half filled with water and boil them for 2 minutes, then remove them from the heat and let sit 1 hour. In either case, drain them, then refill the saucepan halfway with water and cook the wheat berries, partially covered, for 1 hour. When done, the wheat berries will be tender but slightly crunchy. Drain them thoroughly and let them cool.

Bring 2 cups of water, the olive oil, and salt to a boil in a medium size saucepan. Stir in the lentils and rice and reduce the heat to low. Cover the pan and cook for 17 minutes, or until all the liquid is absorbed. Do not stir the mixture at all while it is cooking. Carefully spoon the mixture into a large bowl and let cool to room temperature.

Meanwhile combine the dressing ingredients in a jar with a tight fitting lid and shake vigorously. Set aside.

When the rice mixture is completely cooled, use a large spoon to break up any clumps that have formed. Carefully stir in the wheat berries, carrot, red pepper, and parsley. Pour the dressing on the salad and toss. Let marinate at least 20 minutes before serving. (Note The rice greedily soaks up the dressing, so if you want to make this salad 2 to 24 hours in advance, pour on only half the dressing at first, then add the remainder about 20 minutes before serving.)


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