Arugula, Carrot And Chickpea Salad With Wheat Berries
This recipe for a hearty wheat berry salad combines the nutty flavor and chewy texture of wheat berries with creamy feta cheese, fresh arugula, and crisp carrots, all dressed in a zesty honey-lemon vinaigrette. Perfect for a light yet satisfying meal, this salad is a great option for lunch or as a flavorful side dish.
— Constant Cookbook
Ingredients
- 1 cup dried wheat berries (I used hard white wheat berries, red would also do)
- 2 cups cooked chickpeas or 1 can chickpeas, rinsed and drained
- 4 carrots, sliced into ribbons using a vegetable peeler
- 1/2 cup feta cheese, crumbled
- 4 to 6 cups arugula (if it’s not baby arugula, you might want to give it a few chops to break it into smaller pieces)
- 1/3 cup olive oil
- 2 teaspoons honey
- 2 garlic cloves, pressed
- 1/4 teaspoon red pepper flakes
- 1 small lemon, juiced
- 1/2 teaspoon ground sea salt or kosher salt
- freshly ground black pepper, to taste
Instructions
- Cook the wheat berries: Since wheat berries take around an hour to cook, I like to make extra and freeze it for later. To cook the wheat berries, bring 4 quarts of water to a boil in a large pot. Stir in the wheat berries and 1/2 teaspoon salt. Partially cover the pot with a lid and cook, stirring often, until the berries are tender but still a little chewy (about an hour). Drain the wheat berries and let them cool to room temperature (you can speed up the cooling process by pouring them onto a rimmed baking sheet or pouring them into a large bowl, stirring occasionally).
- In the meantime, whisk together the dressing ingredients. Transfer the cooled wheat berries to a big bowl. Add the chickpeas, carrots, feta cheese and arugula and toss to combine. Drizzle in the dressing and toss to coat. Serve immediately.
Yield
4
Nutrition
- Serving Size: 1 large salad
- Calories: 501 calories
- Sugar Content: 10.7 g
- Sodium Content: 634.5 mg
- Fat Content: 25.4 g
- Saturated Fat Content: 5.6 g
- Trans Fat Content: 0 g
- Carbohydrate Content: 57.8 g
- Fiber Content: 12.1 g
- Protein Content: 15.4 g
- Cholesterol Content: 16.7 mg
Comments
No comments found.