High Protein Wild Rice and Wheat Berry Salad

rice-and-wheatberry

This high protein and high fibre salad is a nice side to any meal or on its own as a nice light lunch. Store the salad in a sealed container in the fridge for up to 3 days.

What is wheat berry you ask? Wheat berry refers to the entire wheat kernel (except for the hull), composed of the bran, germ, and endosperm. Wheat berries have a tan to reddish brown color and are available as either a hard or soft processed grain. For this recipe I used organic hard wheat berries. If wheat berries are milled, whole-wheat flour is produced. Wheat berries have high protein and fibre content.

Cooking wild rice can be a bit of a daunting task but with a little patients you can enjoy a perfectly cooked bowl every time. Wild rice (also called Canada rice, Indian rice, and water oats) is not directly related to Asian rice but they are close cousins. They are species of grasses and the grain is harvested from them. The grain was historically gathered and eaten in both North America and China. While it is now a delicacy in North America, the grain is eaten less in China. Wild rice grains have a chewy outer sheath with a tender inner grain that has a slightly vegetal taste.

High Protein Wild Rice and Wheat Berry Salad Recipe

By kimmy Published: November 19, 2013

  • Yield: 10 Servings
  • Prep: 15 mins
  • Cook: 60 mins
  • Ready In: 1 hr 15 mins

Calories: 247 | Fat: 4.6g | Protein: 8.9g | Carbs: 23g | Fibre: 3.8g | WW Points: 4

Ingredients

Instructions

  1. To prepare the wheat berries and wild rice. Seperately rince both the wheat berries and wild rice in warm water and drain.
  2. Bring the vegetable stock to a boil and add wheat berries. Reduce heat and cook over medium heat for one hour until tender. Drain and set aside.
  3. At the same time bring water to a boil and add wild rice. Reduce heat and boil gently for 30 minutes. Remove from heat and let stand for 30 minutes. Drain and set aside.
  4. While the wheat berries and wild rice are cooking chop all vegetables and put in a large bowl.
  5. To make dressing combine vinegar, oil, minced garlic mustard hot sauce and yeast flakes. Whisk well.
  6. Once grains have cooled combine them with the vegetables and toss with dressing. Gently toss in cheese and serve.
By | 2013-11-19T19:37:06+00:00 November 19th, 2013|Recipes, Salads, WW Friendly|

About the Author:

Hello and thanks for popping by! My name is Kim and I love to cook low carbs recipes, desserts, salads and soups. I am always on the hunt for new recipes to make over. My husband Paul was diagnosed with slow onset Type 1 diabetes (LADA) over 5 years ago so we were forced to change the way we did things when it came to cooking. We have always been a healthy and active family. I play soccer, we both run 3-4 times per week and walk 5km most week days after dinner. Our kids play soccer and rugby and are no strangers to a healthy lifestyle. Spending time in the kitchen is always time well spent in my humble opinion and I love to share my cooking successes with you here. There may be hiccups along the way but we keep going and I hope our passion for food translates to your kitchen. Feel free to explore and remember to check us out on Face Book, Twitter, Instagram and Flickr.

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