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Wheat Berry Salad with Goat Cheese


Cooking Light JULY 2009
Yield: 6 servings (serving size: about 1 1/3 cups)
7 points plus

Calories: 253
Fat: 9.7g
Saturated fat: 3.7g
Monounsaturated fat: 4.4g
Polyunsaturated fat: 0.9g
Protein: 9.2g
Carbohydrate: 35.7g
Fiber: 6.8g
Cholesterol: 11mg
Iron: 1.2mg
Sodium: 401mg
Calcium: 79mg

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  • 1 1/4 cups wheat berries
  • 2 1/2 cups chopped English cucumber
  • 2/3 cup thinly sliced green onions
  • 1 1/2 cups loosely packed chopped arugula
  • 6 tablespoons minced fresh flat-leaf parsley
  • 1 pint grape tomatoes, halved
  • 1 tablespoon grated lemon rind
  • 3 tablespoons fresh lemon juice
  • 1 teaspoon kosher salt
  • 1/2 teaspoon freshly ground black pepper
  • 1/2 teaspoon sugar
  • 2 tablespoons extra-virgin olive oil
  • 3/4 cup (3 ounces) crumbled goat cheese



Step 1

1. Place wheat berries in a medium bowl; cover with water to 2 inches above wheat berries. Cover and let stand 8 hours. Drain.

2. Place wheat berries in a medium saucepan; cover with water to 2 inches above wheat berries. Bring to a boil, reduce heat, and cook, uncovered, 1 hour or until tender. Drain and rinse with cold water; drain well. Place wheat berries in a large bowl; add cucumber and next 4 ingredients (through tomatoes).

3. Combine rind and next 4 ingredients (through sugar) in a bowl; gradually add oil, stirring constantly with a whisk. Drizzle dressing over salad; toss well to coat. Stir in cheese. Let stand at least 30 minutes; serve at room temperature.

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