Nutrients per serving
- Protein: 13.0 grams
- Fat: 10.0 grams
- Carbohydrates: 55.0 grams
- Calories: 362
Wheat Berry Salad with Bacon and Peas
Wheat berries -- or 'softened wheat kernels' -- are a tasty and economical change from rice or pasta; look for them in bulk food stores. Cook a larger quantity than needed -- then just drain and freeze for an easy meal another day.
Cooking Time: 1-1/2 hours
- 1 cup (250 mL) wheat berries, rinsed
- 1 cup (250 mL) Ontario peas
- 8 oz (250 g) slab smoked bacon, approx 1-inch (2.5 cm) thick, or spicy sausage such as kielbasa or chorizo
- 3 tbsp (45 mL) lemon juice
- 1 tbsp (15 mL) Ontario Liquid Honey
- 1/8 tsp (0.5 mL) hot pepper flakes
- 1/2 cup (125 mL) chopped red onion
- 1/4 cup (50 mL) chopped fresh mint or 1/2 cup (125 mL) chopped fresh coriander
- Salt and pepper
- 6 cups (1.5 L) Ontario Arugula
- 1 pint (500 mL) Ontario Cherry Tomatoes, halved
- Fresh mint leaves (optional)
In large saucepan, bring wheat berries and at least 8 cups (2 L) water to boil; reduce heat and simmer, covered, for 1-1/2 hours or until tender. Add peas; simmer for 2 minutes. Drain and rinse well in colander. Set aside in colander to continue to drain.
Meanwhile, cut bacon into bite-size pieces. Cook in skillet over medium-low heat until lightly crisped; drain on paper towel-lined plate. Keep warm.
In large bowl, whisk together lemon juice, honey and hot pepper flakes. Add drained wheat berry mixture, onion and mint; toss well. Season with salt and pepper to taste. (Salad can be prepared up to 24 hours ahead; cover and refrigerate. Serve at room temperature.)
Line 4 dinner plates with arugula. Top with wheat berry mixture and warm bacon pieces. Garnish with tomato halves and, if desired, fresh mint leaves.