Farro Salad with Apples and Spinach

14609-wheat-berry-salad-jill-health-spry-relish
Mark Boughton/styling: Teresa Blackburn
http://pgoarelish2.files.wordpress.com/2011/01/14609-wheat-berry-salad-jill-health-spry-relish.jpg?w=150
  • Yield: 12 servings
  • Prep: 15 mins
  • Cook: 65 mins

Ingredients

12ounces wheat berries
1cup chopped red bell pepper
1cup chopped zucchini
3cups roughly chopped baby spinach (5 ounces)
1 Granny Smith apple, unpeeled, cut into thick sticks
2cloves garlic
1 green onion, chopped
1/3cup minced red onion
3tablespoons soy sauce
1tablespoon seasoned rice vinegar
2teaspoons sugar
1tablespoon sesame oil
1tablespoon extra-virgin olive oil

Instructions

  1. Place wheat berries in a large bowl. Cover with water by about 2 inches and soak 2 hours.  Drain well. Place wheat berries in a large saucepan, cover with water and bring to a boil over medium-high heat. Reduce heat, cover and cook about 1 hour, until somewhat tender and chewy. Drain and rinse. Combine wheat berries with remaining ingredients and toss well. Refrigerate 2 hours before serving to allow flavors to meld.

Nutritional Info *per serving

  • Glycemic Load 1.13
  • Calories 140
  • Fat 3g
  • Saturated Fat 0g
  • Polyunsaturated Fat 0.5g
  • Monounsaturated Fat 1.5g
  • Cholesterol 0mg
  • Sodium 260mg
  • Potassium 230mg
  • Carbohydrate 26g
  • Fiber 5g
  • Sugars 4g
  • Protein 4g
  • Trans Fat 0g
  • Vitamin A 25%
  • Vitamin C 35%
  • Calcium 2%
  • Iron 8%
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