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Ingredientes
- 3/4 c. wheat berries
- 3/4 c. long-grain brown rice
- 1 jar marinated artichoke hearts - (6 ounce)
- 6 Tbsp. balsamic or possibly red wine vinegar
- 2 Tbsp. extra virgin olive oil
- 2 tsp Dijon mustard
- 1 tsp dry oregano
- 2 x Roma tomatoes - (1/2 lb total) rinsed, cored, and cut into 1/2" cubes
- 1 x cucumber - (3/4 lb) rinsed, and cut into 1/2" cubes
- 3/4 c. thinly-sliced green onions
- 1/2 c. crumbled feta cheese
- 1/3 c. calamata olives pitted, halved
- 1/3 c. minced fresh mint leaves
- 1/4 c. minced parsley Salt to taste Freshly-grnd black pepper to taste
Direcciones
- In a 3- to 4-qt pan, combine wheat berries, rice, and 6 c. water. Bring to a boil over high heat. Cover and simmer till grains are tender to bite, 30 to 35 min. Drain. Pour into a large bowl.
- Drain artichoke marinade into bowl with grains. Coarsely chop artichokes and add in to bowl along with vinegar, oil, mustard, and oregano. Mix well and let stand till cold, about 20 min.
- Add in tomatoes, cucumber, onions, cheese, olives, mint, and parsley; mix well. Add in salt and pepper to taste.
- This recipe yields 9 servings.
- Comments: "My husband is mad about wheat berries," says Gererdene Gibbons. So she cooks the chewy grain in big batches, then packs and freezes it in 2-c. portions, ready to use for this salad and in other dishes.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 85g | |
| Recipe makes 9 servings | |
| Calories 129 | |
| Calories from Fat 47 | 36% |
| Total Fat 5.42g | 7% |
| Saturated Fat 1.77g | 7% |
| Trans Fat 0.0g | |
| Cholesterol 7mg | 2% |
| Sodium 114mg | 5% |
| Potassium 147mg | 4% |
| Total Carbs 16.9g | 5% |
| Dietary Fiber 2.1g | 7% |
| Sugars 3.25g | 2% |
| Protein 3.09g | 5% |
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