Fruited Grain Salad

Fruited Grain Salad Recipe - Wheat Berries, Pearl Barley, Millet, Orange, Tart Cherries, and Berries

Preparation time: 20 minutes | Cooking time: 1 hour and 10 minutes | Servings: 6

Introduction

Fruited Grain Salad is a delicious and nutritious dish that combines a variety of whole grains with fresh herbs, dried fruit, and a citrusy dressing. This salad is perfect for a light and refreshing meal or as a side dish for a summer barbecue.

History

The origins of Fruited Grain Salad are not well-documented, but it is believed to have originated in the Mediterranean region, where grains like wheat, barley, and millet have been staple foods for centuries. The addition of fresh herbs, dried fruit, and a citrus dressing adds a modern twist to this ancient dish.

Ingredients

1 cup wheat berries, rinsed
1 cup pearl barley, rinsed
1 cup millet seeds
2 tsp grated orange zest
6 scallions (white and light green parts only), chopped
0.5 cup chopped fresh parsley
0.33 cup chopped fresh mint
0.33 cup dried tart cherries
0.25 cup fresh lemon juice
0.5 cup extra-virgin olive oil
Freshly ground black pepper
2 cup sliced fresh fruit and/or berries (such as peaches, raspberries, blueberries)

How to prepare

In a large saucepan, bring 4 cups of lightly salted water to a boil. Add wheat berries. Reduce heat to low, cover, and simmer for 30 minutes. Add barley, cover, and simmer for an additional 20 minutes.
Meanwhile, in a dry medium skillet, toast millet over medium-high heat, shaking the pan and stirring until the grains darken and "pop," about 5 minutes.
After the wheat berry-barley mixture has cooked for 50 minutes, add the toasted millet. Cover and simmer until all grains are tender and the water is absorbed, about 15 minutes. Remove from heat, fluff the grains with a fork, and let them cool.
In a large bowl, combine the grains, orange zest, scallions, parsley, mint, and dried cherries. Toss well.
In a small bowl, whisk together lemon juice and oil. Season to taste with salt and pepper. Pour over the grain mixture and toss well. Cover and refrigerate for at least 1 hour before serving. Just before serving, top with fresh fruit and/or berries.

Variations

Add diced cucumbers or bell peppers for extra crunch.
Swap out the dried cherries for dried cranberries or apricots.
Use quinoa or farro instead of wheat berries for a different flavor and texture.

Cooking Tips & Tricks

Be sure to rinse the grains before cooking to remove any debris or excess starch.

- Toasting the millet before adding it to the grain mixture adds a nutty flavor and helps to enhance its texture.

- Letting the salad chill in the refrigerator for at least an hour before serving allows the flavors to meld together and develop.

Serving Suggestions

Serve Fruited Grain Salad as a side dish with grilled chicken or fish, or enjoy it on its own as a light and satisfying meal. It also makes a great addition to a picnic or potluck spread.

Cooking Techniques

Toasting the millet adds a depth of flavor to the salad and helps to enhance its texture. Be sure to watch it carefully and stir frequently to prevent burning.

Ingredient Substitutions

If you don't have wheat berries, barley, or millet on hand, you can use a combination of quinoa, farro, or brown rice instead. Feel free to customize the salad with your favorite grains and ingredients.

Make Ahead Tips

Fruited Grain Salad can be made ahead of time and stored in the refrigerator for up to 3 days. Just be sure to add the fresh fruit and berries right before serving to keep them fresh.

Presentation Ideas

Garnish the salad with a sprig of fresh mint or a sprinkle of chopped nuts for an elegant touch. Serve it in a large bowl or on a platter for a beautiful presentation.

Pairing Recommendations

This salad pairs well with a crisp white wine, such as Sauvignon Blanc or Pinot Grigio. It also goes nicely with a light and fruity beer, like a wheat ale or a saison.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, simply microwave the salad for a minute or two until warmed through, or enjoy it cold straight from the fridge.

Nutrition Information

Calories per serving

Calories: 280 per serving

Carbohydrates

Carbohydrates: 45g per serving

Fats

Total Fat: 10g per serving

Saturated Fat: 1.5g per serving

Proteins

Protein: 6g per serving

Vitamins and minerals

This salad is a good source of Vitamin C, Vitamin A, Iron, and Calcium.

Alergens

This recipe contains wheat and may contain traces of gluten. It is also nut-free.

Summary

Fruited Grain Salad is a nutrient-dense dish that provides a good balance of carbohydrates, fats, and proteins. It is also rich in vitamins and minerals, making it a healthy choice for a meal or side dish.

Summary

Fruited Grain Salad is a flavorful and nutritious dish that combines a variety of whole grains with fresh herbs, dried fruit, and a citrus dressing. With a balance of carbohydrates, fats, and proteins, as well as a good dose of vitamins and minerals, this salad is a healthy and satisfying choice for any meal or occasion. Enjoy it on its own or as a side dish, and feel free to customize it with your favorite ingredients and flavors.

How did I get this recipe?

The moment I found this recipe is one that will always be cherished. It was a hot summer day, and I was visiting my dear friend Anna at her country home. As we sat on her porch sipping iced tea, she suddenly disappeared into her kitchen and emerged with a large bowl of the most colorful and enticing salad I had ever seen.

"What is this?" I asked, my mouth watering at the sight of the vibrant fruits and grains.

"It's my famous fruited grain salad," Anna replied with a smile. "Would you like to try some?"

I eagerly accepted her offer and took a bite of the salad. The flavors exploded in my mouth - sweet and tangy fruits mixed with hearty grains and a light, refreshing dressing. It was unlike anything I had ever tasted before.

"I must have the recipe for this," I exclaimed, reaching for a second helping.

Anna laughed and handed me a tattered piece of paper with the recipe scrawled on it. "I'm glad you love it as much as I do," she said. "It's a family recipe that has been passed down for generations."

As I savored every bite of the salad, I knew that I had to learn how to make it myself. I asked Anna if she would teach me, and she gladly agreed. We spent the rest of the afternoon in her kitchen, chopping fruits, toasting grains, and mixing up the delicious dressing.

As we worked together, Anna shared with me the story behind the recipe. She explained how her grandmother had learned to make the salad from a dear friend who had traveled the world and collected recipes from every corner of the globe. The fruited grain salad was a fusion of flavors and ingredients from different cultures, a testament to the power of food to bring people together.

I listened intently as Anna recounted the memories of her childhood, when her family would gather around the table to enjoy this salad on special occasions. It was a dish that symbolized love, friendship, and the joy of sharing a meal with loved ones.

By the time we had finished making the salad, I felt a deep connection to the recipe and to Anna. I knew that this dish would become a staple in my own kitchen, a reminder of the bond between friends and the importance of carrying on family traditions.

As I drove home that evening with a container of fruited grain salad on the seat beside me, I couldn't help but feel grateful for the serendipitous moment that had brought this recipe into my life. I knew that I would treasure it always, passing it down to future generations and sharing it with friends and family whenever I could.

And so, every time I make the fruited grain salad, I am transported back to that sunny afternoon at Anna's country home, surrounded by laughter, love, and the delicious flavors of a recipe that will always hold a special place in my heart.