Curried Lentil & Wheatberry Salad With Mango

Wheatberries are the whole, unprocessed wheat kernel. This means they contain all three parts of the grain: the germ, bran and starchy endosperm. Only the hull, the inedible outer layer of the grain, has been removed. Consequently, wheatberries retain all of the grain’s vitamins, minerals and phytochemicals.

Wheatberries have an exceptional nutrient profile; they’re high in fibre, low in calories, and packed with vitamins and minerals. A half-cup (125 mL) serving of cooked wheatberries is a great source of manganese, selenium, phosphorus and magnesium.

PREP TIME:

20 minutes

COOK TIME:

70 minutes

SERVES:

8 (1-1/3 cup each)

INGREDIENTS

  • 2/3 cup uncooked wheatberries
  • 1/2 cup uncooked green lentils
  • 1/3 cup uncooked orzo pasta
  • 1/2 cup dried currants
  • 6 green onions, sliced
  • 1 ripe mango, peeled and diced
  • 1 sweet red pepper, seeded and diced
Wheatberry

DRESSING

  • 1/4 cup cider vinegar
  • 2 tsp honey
  • 1-1/2 tsp ground cumin
  • 1 tsp Dijon mustard
  • 1/2 tsp each ground coriander and salt
  • 1/4 tsp each paprika, turmeric and ground cardamom
  • Pinch each cayenne and black pepper
  • 1/3 cup canola oil

DIRECTIONS

Add wheatberries to a large pot of boiling salted water. Boil for 40 minutes. Add lentils; cook for 20 minutes. Add orzo; cook for 10 minutes. Stir in currants. Drain well; transfer to a large mixing bowl. Cool slightly, about 10 minutes. Stir in green onions, mango and red pepper.

Meanwhile, in a small bowl, whisk together vinegar, honey, cumin, mustard, coriander, salt, paprika, turmeric, cardamom, cayenne and pepper. Gradually whisk in oil. Pour dressing over salad, tossing gently but thoroughly until well coated. (Salad can be covered with plastic wrap and refrigerated for up to 2 days. Bring to room temperature before serving.)