Nutty Wheat Berry Waldorf Salad
This Nutty Wheat Berry Waldorf Salad is a delightful twist on the classic salad, featuring the wholesome goodness of wheat berries as a base. High in fiber and protein, wheat berries add a chewy texture that pairs beautifully with the fresh, crisp flavors of sweet apples and crunchy celery. Enhanced with tangy Dijon mustard and honey, this salad is not only nutritious but also bursting with taste. Tossed together with creamy nonfat yogurt, lemon juice, and a sprinkle of walnuts, this dish makes for a perfect side or light meal, ideal for any season. Enjoy a healthy dose of vitamins and minerals in every bite while savoring the unique combination of flavors!
N/A
Servings
N/A
Calories
10
Ingredients
Ingredients
wheat berries
1/2 cup (rinsed)
water
1 1/2 cups (for cooking)
Dijon mustard
2 tablespoons (used for dressing)
honey
1 teaspoon (used for sweetness)
sweet apple
1 (chopped)
celery rib
1 (chopped)
raisins
1/4 cup (used for sweetness)
nonfat yogurt
1/3 cup (for creaminess)
fresh lemon juice
2 tablespoons (for acidity)
walnuts
1/2 cup (chopped)
Instructions
1
Rinse the wheat berries under cold water, then add them to a medium-sized saucepan with 1 1/2 cups of water.
2
Bring the mixture to a boil over high heat. Once boiling, reduce the heat to low, cover, and let it simmer for about 15 minutes or until the wheat berries are tender but still chewy.
3
Once cooked, remove from heat and let the wheat berries cool completely.
4
In a large mixing bowl, combine the cooled wheat berries with Dijon mustard, honey, apple, celery, raisins, nonfat yogurt, lemon juice, and walnuts. Mix well until all ingredients are evenly coated.
5
Serve chilled or at room temperature, garnished with additional walnuts if desired.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is Nutty Wheat Berry Waldorf Salad?
It is a nutritious twist on the classic Waldorf salad that uses wheat berries as a chewy, fiber-rich base along with apples, celery, and walnuts.
How many ingredients are in this recipe?
There are 10 main ingredients: wheat berries, water, Dijon mustard, honey, sweet apple, celery rib, raisins, nonfat yogurt, fresh lemon juice, and walnuts.
How do I prepare the wheat berries?
Rinse the wheat berries under cold water, then boil them in a saucepan with 1 1/2 cups of water before simmering until tender.
What is the cooking ratio for the wheat berries?
The recipe uses 1/2 cup of wheat berries to 1 1/2 cups of water.
How long should the wheat berries simmer?
Once the water is boiling, reduce the heat to low, cover, and let the wheat berries simmer for about 15 minutes.
Should the wheat berries be hot when mixing the salad?
No, you should remove them from the heat and let them cool completely before combining them with the other salad ingredients.
What provides the creamy texture in this salad?
Nonfat yogurt is used to create a creamy texture while keeping the salad nutritious and light.
Is this salad sweet or savory?
It is a balance of both, featuring sweetness from honey, raisins, and apples, and savory tanginess from Dijon mustard and lemon juice.
What kind of apple is recommended?
The recipe suggests using one chopped sweet apple to complement the tangy dressing.
Can I serve this salad immediately?
Yes, you can serve it at room temperature, but it is also excellent when served chilled.
Is this recipe vegetarian?
Yes, this Nutty Wheat Berry Waldorf Salad is a vegetarian-friendly dish.
How much Dijon mustard is required?
The recipe calls for 2 tablespoons of Dijon mustard to be used in the dressing.
What is the purpose of the lemon juice?
Two tablespoons of fresh lemon juice are added to provide acidity and brighten the overall flavor profile.
What ingredients provide the crunch in this salad?
The chopped celery ribs and 1/2 cup of walnuts provide the signature crunch of a Waldorf salad.
How much honey is included in the recipe?
One teaspoon of honey is used to add a subtle hint of sweetness to the dressing.
Are the walnuts prepared in a specific way?
The recipe calls for 1/2 cup of chopped walnuts to be mixed into the salad.
Can I garnish the salad with extra toppings?
Yes, you can garnish the salad with additional walnuts before serving if desired.
Is this salad high in fiber?
Yes, wheat berries are high in fiber, making this a very wholesome and filling dish.
What is the texture of the cooked wheat berries?
When cooked correctly, wheat berries should be tender but still have a pleasant, chewy texture.
How should I mix the ingredients?
Combine all ingredients in a large mixing bowl and mix well until everything is evenly coated.
Is this salad considered a main dish or a side dish?
It is versatile and can be served as a healthy side dish or as a light meal on its own.
How many celery ribs do I need?
The recipe requires one chopped celery rib.
Are there dried fruits in this salad?
Yes, 1/4 cup of raisins are included for sweetness and texture.
Is the wheat berry cooking process simple?
Yes, it is a simple process of rinsing, boiling, and simmering in a medium-sized saucepan.
What type of yogurt is used?
The recipe specifies 1/3 cup of nonfat yogurt for the dressing.
Does the recipe contain any protein?
Yes, wheat berries and nonfat yogurt provide a healthy dose of protein.
What are some of the tags associated with this recipe?
The recipe is tagged as healthy, vegetarian, nutty, fresh, and a quick recipe.
Can this salad be served in any season?
Yes, the fresh and crisp flavors make it an ideal dish for any season.
How do I ensure the wheat berries are tender?
Simmer them on low heat while covered for 15 minutes and check that they are tender but still chewy before cooling.
What makes this salad a 'Waldorf' salad?
It includes the classic Waldorf ingredients like apples, celery, and walnuts, but adds wheat berries for a modern twist.