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. They are 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)
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
1/4 cup cider vinegar
2 tsp honey
1-1/2 tsp ground cumin
1 tsp Dijon mustard
1/4 tsp each paprika, turmeric and ground cardamom
Pinch each cayenne and black pepper
1/3 cup canola oil
Add wheatberries to a large pot of boiling salted water. Boil for 40 minutes. Add lentils; cook for 20 minutes. Add orzo; cook for 20 minutes. Stir in currents. 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.
Adapted from the MINDfull ebook.