Wheat Berry Salad with Pomegranates & Pistachios

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Wheat Berry Salad with Pomegranates & Pistachios

This sweet-and-savory side combines foods shown to benefit blood pressure with a creamy, yogurt-based dressing laced with lime. Lean protein makes it a full meal; use pre-cooked rotisserie chicken or cubed tofu. To make this recipe gluten-free, try sorghum or brown rice in place of wheat berries.  

For more about this recipe: 8 Foods to Fight High Blood Pressure

  • 4Servings

Ingredients

  • 1 cup dry wheat berries

  • 1/2 cup low-fat plain Greek yogurt

  • 2 Tbs. lime juice

  • 2 Tbs. agave syrup

  • 1/2 cup pomegranate seeds

  • 1/2 small red onion, diced

  • 1/4 cup pistachios

  • 2 cups baby arugula

  • 8 oz. cubed cooked chicken or tofu

  • Crumbled goat cheese (optional)

Preparation

  1. Rinse wheat berries under cold running water in colander. Transfer to large, heavy saucepan, and add 2 cups water. Bring to a boil, reduce heat, and simmer, partly covered, 50 minutes to 1 hour, or until tender but suntil firm. Drain, rinse, and let cool.
  2. While wheat berries are cooking, whisk together yogurt, lime juice, and agave in small bowl. Set aside.
  3. Transfer wheat berries to large bowl, and add pomegranate seeds, onion, pistachios, arugula, and chicken or tofu. Add yogurt dressing, and toss to mix well. Season with salt and pepper.
  4. Chill 30 minutes before serving to allow flavors blend, or divide among four serving plates. Top with goat cheese, if desired, before serving.

Nutrition Information

  • Serving Size: Per serving (with chicken)
  • Calories: 370
  • Carbohydrate Content: 49 g
  • Cholesterol Content: 50 mg
  • Fat Content: 7 g
  • Fiber Content: 8 g
  • Protein Content: 29 g
  • Saturated Fat Content: 1.5 g
  • Sodium Content: 55 mg
  • Sugar Content: 12 g
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Quinoa, Pomegranate & Pistachios with Ricotta Salata

Quinoa, Pomegranate & Pistachios with Ricotta Salata

This colorful side dish takes only minutes to prepare and makes a lovely, festive addition to any holiday table. You can make the salad the day before; just wait to add the pistachios until the last minute, so they retain their crunch. Ricotta salata is a dry, salty cheese; feta is a fine substitute.