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Arugula, Chickpea and Wheat Berry Salad

 
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Wheat berries, chickpeas, roasted bell peppers, and arugula are tossed with a refreshing and flavorful dressing. It fills you up with lots of goodness and yumminess.

Yield

4

servings

Prep

10

min

Cook

60

min

Ready

80

min

Low Cholesterol, Trans-fat Free, High Fiber
 

Ingredients

For the dressing:
1 cup orange juice
prefer fresh
cup cilantro
freshly chopped
2 tablespoons lime juice
prefer fresh
2 tablespoons water
1 ½ tablespoons olive oil, extra-virgin
2 teaspoons honey
2 cloves garlic
minced, more or less to taste
¼ teaspoon salt
or to taste
½ teaspoon cumin
ground
1 pinch cayenne pepper
or more or less to taste
*
¼ teaspoon paprika
*
For the salad:
1 cup wheat berries
*
½ teaspoon salt
15 ounces chickpeas (garbanzo beans)
1 can, drained and rinsed
½ cup roasted red bell peppers
jarred, drained, patted dry and chopped
½ cup feta cheese
crumbled
black pepper
freshly ground to taste
*
8 ounces arugula (roquette)

Directions

To prepare dressing:

Bring the orange juice to a simmer in a small saucepan over medium-high heat.

Reduce the heat to medium and cook until the juice is syrupy and reduced to ⅓ cup, about 15 minutes.

Transfer the orange syrup to a small bowl and refrigerate until cool, about 12 minutes.

Stir in the cilantro, lime juice, water, oil, honey, garlic, salt, cumin, paprika, and cayenne into the cooled orange syrup, then set aside or you can refrigerate.

To prepare salad:

Bring 4 quarts water (16 cups) to a boil in a large pot.

Add the wheat berries and ½ teaspoon salt, cover and cook, simmering, stirring often, until tender but still chewy, about 70 minutes.

Drain the wheat berries and rinse them under cold running water until cool.

Transfer the wheat berries to a large bowl and set aside.

For assembling the salad:

Stir in the chickpeas, roasted red peppers, feta, and half the dressing into the big bowl with the wheat berries. Season with salt and black pepper to taste.

In a separate bowl, toss the arugula with the remaining dressing and divide among 4 plates. Arrange 1 cup of the wheat berry mixture on top of each salad. Serve.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 243g (8.6 oz)
Amount per Serving
Calories 27834% of calories from fat
 % Daily Value *
Total Fat 10g 16%
Saturated Fat 4g 18%
Trans Fat 0g
Cholesterol 17mg 6%
Sodium 992mg 41%
Total Carbohydrate 13g 13%
Dietary Fiber 6g 23%
Sugars g
Protein 19g
Vitamin A 18% Vitamin C 88%
Calcium 15% Iron 12%
* based on a 2,000 calorie diet How is this calculated?

 

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