Roasted Onion, Chickpea and Wheat Berry Salad
- Total Time
Wheat berries have a nutty flavor and a chewy, wild rice-like texture. They're delicious served hot as a side dish or cold as a grain salad.
uncooked wheat berries1 cup(s)
cooking spray1 spray(s)
uncooked onion(s)2 large, coarsely chopped
chickpeas (15 oz)2 cup(s), rinsed and drained
fat free reduced sodium vegetable broth⅓ cup(s)
table salt1 tsp, or to taste
black pepper½ tsp, freshly ground, or to taste
fresh parsley⅓ cup(s), cilantro or mint (or a combination of all 3), fresh, chopped
- To prepare wheat berries, place berries in a bowl and pour in enough water to cover them by several inches; let soak for at least 12 hours. Next, in a medium saucepan, bring 4 cups of water to a boil. Drain wheat berries and add to saucepan; reduce heat and simmer gently until wheat berries are tender, about 45 to 60 minutes. Or skip soaking the wheat berries altogether and increase the simmering time to about 2 hours; drain water from pan.
- Preheat oven to 350°F. Coat a 9 X 13-inch baking pan with cooking spray.
- Add onions to pan and roast, stirring occasionally, until golden, about 30 minutes. Add wheat berries, chickpeas and broth to pan; season with salt and pepper. Roast, stirring occasionally, about 30 minutes more.
- Garnish with parsley before serving. Yields about a heaping 3/4 cup per serving.