Millet and Wheat Berry Salad

Millet and Wheat Berry Salad Recipe - Vegetarian Food

Preparation time: 30 minutes | Cooking time: 1 hour | Servings: 4 |

Vegetarian diet

Introduction

Millet and wheat berry salad is a nutritious and delicious dish that combines the hearty flavors of whole grains with the freshness of vegetables and a tangy dressing. This salad is perfect for a light lunch or as a side dish for a summer barbecue.

History

Millet and wheat berries have been staple foods in many cultures for centuries. They are both ancient grains that have been cultivated for thousands of years. This salad recipe combines these two grains with fresh vegetables and a flavorful dressing to create a modern twist on a classic dish.

Ingredients

0.5 cup uncooked wheat berries
1.25 tsp coarse salt
1 cup uncooked millet
1 cup chopped walnuts (optional)
1 small sweet potato, peeled and diced (about 1.33 cup)
6 scallions (white and light green parts), thinly sliced
4 small stalks celery, diced
1 medium cucumber, peeled, halved lengthwise, seeded and diced
1 medium apple, cored and diced
mustard-dill Dressing
0.25 tsp freshly ground pepper

How to prepare

In a large saucepan, combine wheat berries and enough cold water to cover by 2 inches.
Cover and let it stand for at least 6 hours or overnight.
Drain the wheat berries.
In the same saucepan, bring 4 cups of fresh water to a boil.
Add the wheat berries and 0.25 tsp of salt, then return to a boil.
Reduce the heat to low and simmer until tender, about 30 minutes.
Drain, rinse under cold running water, and drain well. Set aside.
Meanwhile, in a medium saucepan, bring 2 cups of water to a boil.
Add the millet and 0.25 tsp of salt, then return to a boil.
Reduce the heat to low, cover, and simmer until tender, for 25 to 30 minutes.
Remove from heat and let it stand, covered, for 10 minutes.
Place the cooked millet in a large, shallow container, fluff it with a fork, and spread it out.
Let it stand until cool.
While the grains are cooking, if using walnuts, preheat the oven to 350°F (177°C).
Spread the nuts on a baking sheet and bake until toasted, about 10 minutes. Set aside.
In a small saucepan, bring 3 cups of water to a boil.
Add the sweet potato and 0.25 tsp of salt, and cook until the potato is just tender, about 6 minutes.
Drain, rinse under cold running water, and drain well.
In a large bowl, combine the cooked wheat berries, millet, sweet potato, toasted walnuts, scallions, celery, cucumber, and apple.
Add the Mustard-Dill Dressing and toss gently but thoroughly to blend.
Season with pepper and the remaining 0.5 tsp of salt.
Cover and refrigerate for at least 1 hour.
Bring to room temperature before serving.

Variations

Add dried fruit such as cranberries or apricots for a touch of sweetness.
Swap out the sweet potato for roasted butternut squash or beets.
Use quinoa or barley instead of millet for a different flavor and texture.

Cooking Tips & Tricks

Soaking the wheat berries overnight helps to reduce the cooking time and improve their texture.

- Toasting the walnuts before adding them to the salad enhances their flavor and adds a crunchy texture.

- Be sure to cook the sweet potato until it is just tender, as overcooking can make it mushy.

- Toss the salad gently to avoid crushing the grains and vegetables.

Serving Suggestions

This salad can be served as a light lunch on its own or as a side dish with grilled chicken or fish. It also makes a great addition to a picnic or potluck spread.

Cooking Techniques

Be sure to cook the grains and vegetables until they are just tender to avoid mushy textures.

- Toasting the nuts before adding them to the salad enhances their flavor and crunch.

- Toss the salad gently to avoid crushing the grains and vegetables.

Ingredient Substitutions

Use any type of nut or seed in place of walnuts.

- Substitute any type of vinegar or citrus juice for the dressing.

- Swap out the apple for pear or dried fruit.

Make Ahead Tips

This salad can be made ahead of time and stored in the refrigerator for up to 3 days. Just be sure to bring it to room temperature before serving.

Presentation Ideas

Serve this salad in a large bowl or on a platter garnished with fresh herbs such as parsley or dill. You can also sprinkle some extra nuts or seeds on top for added crunch.

Pairing Recommendations

This salad pairs well with grilled meats, seafood, or tofu. It also goes well with a side of roasted vegetables or a fresh green salad.

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.

Nutrition Information

Calories per serving

The calorie content of this salad will vary depending on the portion size and ingredients used. On average, a serving of millet and wheat berry salad may contain around 300-400 calories.

Carbohydrates

This salad is a great source of carbohydrates, with the wheat berries and millet providing complex carbohydrates that are slow-digesting and provide sustained energy. The sweet potato, apple, and vegetables also contribute to the carbohydrate content of the dish.

Fats

The walnuts in this salad are a good source of healthy fats, including omega-3 fatty acids. These fats are important for heart health and brain function. The dressing may also contain healthy fats from olive oil or other oils.

Proteins

While this salad is primarily a carbohydrate-rich dish, it also contains some protein from the grains, nuts, and vegetables. Adding a protein source such as grilled chicken or tofu can further increase the protein content of the dish.

Vitamins and minerals

This salad is packed with vitamins and minerals from the variety of vegetables and grains it contains. The sweet potato is a good source of vitamin A, while the apple provides vitamin C. The nuts add minerals like magnesium and zinc to the dish.

Alergens

This recipe may contain allergens such as nuts and gluten from the wheat berries. Be sure to check for any allergies before serving this dish to guests.

Summary

Overall, this millet and wheat berry salad is a nutritious and balanced dish that provides a good mix of carbohydrates, fats, proteins, vitamins, and minerals. It can be a healthy addition to your diet when enjoyed in moderation.

Summary

Millet and wheat berry salad is a nutritious and delicious dish that combines whole grains, vegetables, nuts, and a tangy dressing. This salad is packed with vitamins, minerals, and healthy fats, making it a great addition to a balanced diet. Enjoy it as a light lunch or side dish for a flavorful and satisfying meal.

How did I get this recipe?

The moment I found this recipe is one that will always be special to me. It was a beautiful summer day, the sun shining brightly and a gentle breeze rustling through the trees. I was visiting my dear friend Clara, who lived in a charming little cottage on the outskirts of town. Clara was known for her incredible garden, where she grew all sorts of fruits, vegetables, and grains.

As I sat at her kitchen table, sipping on a cup of herbal tea, Clara began to tell me about a new dish she had been experimenting with - a millet and wheat berry salad. She described it as a light and refreshing dish, perfect for a summer picnic or a backyard barbecue. Intrigued, I asked her for the recipe, and she happily obliged.

Clara showed me how to cook the millet and wheat berries until they were tender but still slightly chewy. She then added a medley of colorful vegetables - diced bell peppers, cherry tomatoes, and cucumber - along with a handful of fresh herbs from her garden. A simple dressing of olive oil, lemon juice, and a touch of honey brought all the flavors together.

As I took my first bite of the salad, I was amazed by how delicious it was. The nutty flavor of the millet and wheat berries paired perfectly with the crisp vegetables and tangy dressing. It was a dish that was both nourishing and satisfying, and I knew that I had to recreate it at home.

Over the years, I have made Clara's millet and wheat berry salad countless times, each time adding my own twist to the recipe. Sometimes I would toss in some toasted nuts for extra crunch, or mix in some crumbled feta cheese for a creamy finish. No matter how I choose to prepare it, the salad always reminds me of that sunny day in Clara's garden, where I discovered a new favorite dish.

I have shared the recipe with friends and family, who have all raved about its deliciousness. It has become a staple at potlucks and gatherings, with everyone asking for the recipe. I am always happy to pass it along, knowing that it will bring joy and satisfaction to whoever makes it.

As I sit here in my kitchen, preparing a batch of millet and wheat berry salad for an upcoming family picnic, I am filled with gratitude for the wonderful people and experiences that have enriched my life. Clara's recipe is more than just a dish - it is a symbol of friendship, creativity, and the joy of sharing good food with loved ones. And for that, I am truly grateful.