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Arugula, Chickpea and Wheat Berry Salad

Arugula, Chickpea & Wheat Berry Salad

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Submitted by happyzhangbo

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

Ingredients

For the dressing
1 237
CUP ML ORANGE JUICE
prefer fresh
79
CUP ML CILANTRO
freshly chopped
2 3E+1
TABLESPOONS ML LIME JUICE
prefer fresh
2 3E+1
TABLESPOONS ML WATER
1 ½ 23
TABLESPOONS ML OLIVE OIL, EXTRA-VIRGIN
2 1E+1
TEASPOONS ML HONEY
2 2
CLOVES CLOVES GARLIC
minced, more or less to taste
¼ 1.3
TEASPOON ML SALT
or to taste
½ 2.5
TEASPOON ML CUMIN
ground
1 1
PINCH PINCH CAYENNE PEPPER
or more or less to taste *
¼ 1.3
TEASPOON ML PAPRIKA
For the salad
1 237
CUP ML WHEAT BERRIES *
½ 2.5
TEASPOON ML SALT
15 433.5
OUNCES ML/G CHICKPEAS (GARBANZO BEANS)
1 can, drained and rinsed
½ 118
CUP ML ROASTED RED BELL PEPPERS
jarred, drained, patted dry and chopped
½ 118
CUP ML FETA CHEESE
crumbled
1
X BLACK PEPPER
freshly ground to taste *
8 231.2
OUNCES ML/G 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 Arrow up button

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Nutrition Facts

Serving Size 243g (8.6 oz)
Amount per Serving
Calories 278 34% 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?
Low Cholesterol, Trans-fat Free, High Fiber
 

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