Satisfying Super Salad #5 : Mediterranean Wheatberry Salad with Lentils and Chickpeas

When I was kid, I couldn't wait for June to arrive because that was the month when you could start picnicking. May was often too cool, and by August, it would be sweltering. The cool thing about living in Southern California is that you can picnic anytime. That's why I surprised my parents last January with a day trip to Palm Springs to buy some Medjool dates and to go on a picnic.

I couldn't pack just any picnic. After all, I remember vividly our family picnics that my mom used to prepare-- no bagged chips or hot dogs. Her picnics were typical Italian-American feasts, only placed inside Tupperware, set in coolers, and hauled to wherever we were going. Maybe there wasn't lasagna at a July picnic, but you can bet there was summer tomato and fresh mozzarella salad, crispy baked chicken cutlets, and hard, crusty bread to dunk in some silky extra virgin olive oil.

For our picnic I decided to go simple and Mediterranean. We started off with some wine, cheese, and bread from a local Italian deli. We then enjoyed a marinated olive, fennel, and orange appetizer I had made, and finished with a savory Mediterranean Wheatberry Salad with Lentils and Chickpeas.

Since we had already eaten quite a bit by the time we got to the wheatberry salad, I thought nobody would want it. I was wrong. After a few comments like, "Mmmm this is so good" and "Are you gonna finish that?" I wished I had made more. (It's the curse of being female and Italian. You NEVER feel as though you've made enough food.)

Since that day, both my mom and I have made this salad numerous times. In fact, Mom called this morning and said she had just made a double batch of it for a picnic she is going to on Saturday.

That's why it's the fifth installation of my Satisfying Super Salads series. Today's super ingredient is wheatberries, a wonderfully chewy, nutty flavored whole grain that is both protein and calcium rich.



Tossed with lentils and chickpeas (two fiber and protein powerhouses), this is one seriously healthy salad. With briny kalamata olives, savory sun-dried tomatoes and fragrant fresh herbs, the result is a pleasing medley of bold Mediterranean flavors and textures that will keep you satiated long after you've finished eating.

Enjoy it as a vegetarian main dish, or add sauteed pork, chicken, or shrimp. It's also a great side dish with grilled fish, and even works as a stuffing in peppers and zucchini.

I usually triple or quadruple the recipe because this makes the most delicious left-over lunch. In general, I am NOT a fan of left-overs, but this is one of those dishes that actually tastes better after it sits a day or two. Plus then you won't have to worry about anybody fighting over the last serving.


(Don't pass on the fresh Italian oregano pictured above; it's infinitely better than god-awful dried oregano in a bottle. Try it to see what I mean.)

Mediterranean Wheatberry Salad with Lentils and Chickpeas
Serves 4
Print recipe only here.

Salad:
1/2 cup dry wheatberries**
1/2 cup brown lentils
1 (15 oz) can chickpeas, drained and rinsed
12 sun-dried tomatoes, thinly sliced
2 small red bell peppers, thinly sliced
12 olives (Kalamata or Cerignola), sliced
2 tablespoons feta cheese
2 tablespoons pistachios, walnuts, or pine nuts

Zesty Lemon and Herb Dressing:
2 teaspoons extra virgin olive oil
4 teaspoons red wine vinegar
4 teaspoons lemon juice
1/2 teaspoon lemon zest
2 teaspoons sugar
1/2 teaspoon crushed red pepper flakes
salt, to taste
1/4 cup mixed, finely chopped fresh herbs such as basil, mint, oregano, and parsley


Soak wheatberries in cold water for at least 30 minutes, or up to 8 hours overnight. (The longer the soaking time, the shorter the cooking time will be.) In a small pot add 1/2 cup wheatberries to 2 cups water. Bring to a boil for 2 minutes, then simmer partially covered for 40-45 minutes, or until tender. Check the water level periodically. If it evaporates up and the wheatberries aren't cooked, simply add a little more.

In a small pot, add 1/2 cup lentils to 1 1/2 cups water. Bring to a boil for 3 minutes, then simmer, partially covered for 30-35 minutes, or until tender. Check the water level periodically. If it evaporates and the lentils aren't cooked, simply add a little more.

To make the dressing, whisk all ingredients (except fresh herbs) in a small bowl and set aside. Add the herbs just a few minutes prior to assembling the salad so they don't absorb too much of the dressing.

Place cooked wheatberries and lentils in a large bowl and add remaining salad ingredients. Toss until well combined. Add the dressing and fresh herbs and toss well. Garnish will additional feta cheese and/or fresh herbs, if desired. Serve at room temperature or chilled.

A shortcut for cooking wheatberries is the microwave. Since microwaves differ, you'd have to experiment with your settings. I find the following works well: Place 1/2 cup wheatberries and 2 cups water in a corning ware dish. Cover and microwave on half power for 15 minutes. Then microwave on high power for 20-25 minutes, or until the wheatberries have absorbed the water and are cooked through. They should be firm, but not hard. Also check the water level occasionally to make sure it hasn't evaporated. Sometimes you need to a bit more water before the end of the cooking time.

**Wheatberries are usually located in the bulk section of specialty and organic markets. Sometimes they are labeled "hard" or "soft." Hard wheatberries need to be soaked in water overnight before cooking, whereas soft ones don't.

You might also like:

Super Satisfying Salads 1-4:
Asian Noodle Salad with Tofu and Mango
Chipotle BBQ Bean and Corn Salad
Grilled Shrimp and Avocado Salad
Farro with Grilled Vegetables

Warm Bulgur Salad with Beets, Fennel, and Oranges

Inca Quinoa Salad

More wheatberry dishes you might like:

• Burcu's Spinach with Soft Wheatberries
• Kate's Wheatberry and Barley Salad
• Joe's Wheatberry Salad with Edamame
• A Year in Bread's Honey Wheatberry Bread

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On Our Honeymoon, I Ate a Lot of Potatoes

With our 12th wedding anniversary right around the corner, I thought I’d look up 12th year wedding gifts. The traditional gifts are silks and linens. Who came up with those? Does that mean I should expect a linen table cloth? Should Jeff expect silk pajamas? I think not.

In fact, after 12 years together, I want to give Jeff something memorable, something unique. So, I was thinking a potato. Not any potato. (What kind of wife do you think I am?) A jacket potato, as they call it in England, or as we Yanks call it, a stuffed potato. Now, before you consider me the most un-romantic person you’ve ever met, read on.

Our honeymoon had an inauspicious start. Our scheduled non-stop flight from Boston to London was cancelled due to thunderstorms, and consequently our luggage was “misplaced” (the Brits’ genteel word for “lost”). In part due to a choppy ride and part due to just-married-bliss, we did not sleep on the flight over and landed in London late and red-eyed.

When we arrived, we discovered that our inn was just as we anticipated: a Victorian brownstone on a tree lined, thoroughly British street. There was even a consummate Brit, heels clicking on the pavement, with his walking stick swinging in one hand and the Sunday Times in the other.

The woman at the inn greeted us warmly then asked for our name. After Jeff told her, she looked at him, then at me, then back at him and back to me. She said, “Uncanny how much you two look alike. Are you brother and sister?”

Brother and sister?! We weren’t even married for 24 hours and someone thought we were siblings! When she realized her error, she was terribly embarrassed, and tried (unsuccessfully) to backtrack, with things like, “Well, that’s a terrible image to have on your honeymoon.” Sometimes silence is the best antidote.

When Jeff and I were alone later, I asked him if he thought there could be anything worse than on your first day as a married couple being told you look like brother and sister. He said, “Yeah. Being told you look like father and daughter.” True.

Despite an unfavorable start, our honeymoon was grand. London in June is spectacular—the weather is glorious, the arts are thriving, and the food… well let me say this about the food. This was 1995 (pre-Jamie Oliver), and as a finicky vegetarian, whose palate was much less developed than it is now, I ate a lot of scones and jacket potatoes.

Jacket potatoes are traditional British fare: baked potatoes with a “jacket” on top. The jacket can be any number of edible toppings like simple beans and cheese or fancier prawns. While Jeff enjoyed the full range of British fare, I became well-acquainted with jacket potatoes. After two weeks of them, I was put-off potatoes for some time.

We were just reminiscing about this the other day, and as one word led to another, I decided to make a jacket potato (my first one in 12 years). I came up with two versions: olives, sun-dried tomatoes, pine nuts, and feta and another with a creamy artichoke, rosemary, and parmesan sauce. They were really quite good, but I don’t recommend eating them 14 days straight.

I used Idaho potatoes (a type of russet potato) because they are high in starch and low in moisture, which is preferable for baked potatoes. For more on potatoes, check out the British Potato Council where you can learn everything there is to know about buying, preparing, and eating 'em.

I am submitting this post to the delightful Jeanne of Cook Sister! who is hosting this month’s WTSIM stuffed fruit or vegetable. Though the Mediterranean jacket potato is my official "stuffed" entry, I'll consider the creamy artichoke potato recipe a bonus.

By the way, the "modern" gift for 12th anniversaries is pearls. I think I'll stick with potatoes since pearls really aren't Jeff's taste.

Mediterranean Jacket Potatoes
Makes 4 servings.
Print recipe only here.

4 (10-12 ounce) Idaho potatoes, scrubbed

½ cup mixed cured olives, such as Kalamata and Cerignola, sliced
½ cup sun-dried tomatoes, thinly sliced (dry-packed or oil-soaked)
1 Tbsp each of fresh rosemary, thyme, parsley, and oregano
1/8 cup extra virgin olive oil
A few shakes of crushed red pepper
Pinch of salt
6 ounces feta cheese, crumbled
2 Tbsp pine nuts, toasted

Preheat the oven to 400. Scrub the potatoes under cold water and pat dry. Using a paring knife, pierce the potatoes all over, about a dozen times. Place on a baking sheet. Bake for 60-90 minutes or until tender. You can test it by inserting a knife. When cooked, make about a 3-4-inch long cut lengthwise along the top of each potato. Squeeze the two ends toward the middle to open up the potato, and be careful of the steam that escapes!

For the “jacket,” in a small bowl, toss together the olives, sun-dried tomatoes, herbs, olive oil, crushed red pepper, and salt. Note: If you’re using dry-packed sun-dried tomatoes, then allow them to rest in warm water for 5 minutes before slicing.

To toast the pinenuts, place in a dry skillet over medium heat for about 1 minute or until golden brown. Shake the pan handle gently to ensure even toasting. Remove from heat.

Once potatoes are cooked, simply top each one with ¼ of the olive mixture. Sprinkle with feta cheese and toasted pine nuts before serving.

Jacket Potatoes with a Rosemary-Artichoke Cream Sauce
Makes 4 servings.
Print recipe only here.

4 (10-12 ounce) Idaho potatoes, scrubbed

4-5 baby artichokes, outer leaves removed, quartered or ½ of a (14-oz) can of artichoke hearts
1 Tbsp butter
1 cup milk
1 Tbsp flour
1/4 cup grated Parmesan cheese
1-2 Tbsp fresh rosemary, finely chopped
Salt and pepper, to taste

Preheat the oven to 400. Scrub the potatoes under cold water and pat dry. Using a paring knife, pierce the potatoes all over, about a dozen times. Place on a baking sheet. Bake for 60-90 minutes or until tender. You can test it by inserting a knife. When cooked, make about a 3-4-inch long cut lengthwise along the top of each potato. Squeeze the two ends toward the middle to open up the potato, and be careful of the steam that escapes!

If you’re using fresh baby artichokes, then drop the cleaned, quartered artichokes in boiling water for 3 minutes and drain. For canned artichokes, do not boil.

In a small skillet over medium heat, melt butter, then add the boiled or canned artichokes, stirring occasionally, about 2-3 minutes. Add milk and flour, and stir until sauce thickens and begins to bubble, 3-5 minutes. Remove from heat; cool partially. Pour sauce into a blender; blend until smooth and creamy. Return to skillet over low heat. Add the grated Parmesan, rosemary, and salt and pepper; heat through another 3-5 minutes.

Once potatoes are cooked, simply top each one with ¼ of the sauce. Sprinkle with additional chopped rosemary and grated cheese if desired.




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Bulgur's 15 Minutes of Fame

Catastrophe struck the other day. My kitchen drain backed up into the bathtub. Unfortunately the last thing I had cooked and washed down the sink was beets. Do you know what a white bathtub filled with red beet juice and bits of floating beet looks like? Let’s just say what follows will NOT be a recipe involving beets.

I’m truly dangerous with power tools (even the Cuisinart is off limits for me), so I called the plumber. The guy who showed up looked like your typical plumber—clean cut, with a baseball hat and sturdy boots. He began snaking the kitchen pipe, and I went into the next room. Minutes later, I could hear emanating from under the kitchen sink: “Nothing you can do cause I’m stuck like glue to my guy, my guy.”Is he singing “My Guy”? “No handsome face could ever take the place of my guy, my gu-y-y-y.” Yup. He sure is. The rendition continued replete with the backup chorus.

Now, I’ve heard of The Singing Detective but not the singing plumber. I got to talking to him, and it turns out he’s more than a singing plumber. I learned that he really wants to write science fiction novels and that plumbing just pays the bills. That’s the thing about L.A. -- so many people here aren’t what they seem. You think the plumber is just the plumber, but he’s an aspiring writer. Or take my cable guy who told me that his real vocation is poker and that he had even appeared on ESPN in a championship poker series. Then there was the shuttle bus driver who animatedly described attending a Donald Trump seminar. He said driving allowed him to pursue his real career goal: real estate.

So many people living here aspire to something else, which got me to thinking. Are they, in their constant search for something better, setting themselves up for disappointment? Or, are they the embodiment of the entrepreneurial spirit, which makes this area so dynamic? Perhaps in a city, renown for glamour and celebrity, it’s reflective of a desire to capture that elusive 15 minutes of fame.

Who knows what will happen to any of them or to us. What I do know, is that since moving here, my house calls have gotten a lot more interesting.

Since I couldn’t use my sink until the following morning, my dinner options were slim. This bulgur salad was made from common ingredients in my pantry and fridge and didn’t require any cooking. And you gotta love that!

In case you’re not familiar with bulgur, it’s a chewy, nutty grain that’s ideal for vegetarians because it’s super high in fiber and protein and gets along well with so many veggies, fruits, nuts, and herbs. So, feel free to experiment with whatever is in your pantry.

Bulgur Salad with Chickpeas, Cranberries, and Toasted Almonds
Makes 2 servings.
Print recipe only here.

½ cup dry bulgur
1 cup water
1 tsp olive oil
½ cup chickpeas
1/8 cup dried cranberries and/or raisins
1/8 cup toasted almonds, chopped
¼ teaspoon coriander
1 tsp fresh grated ginger
1-2 tsp fresh lime juice
A handful of fresh mint leaves, torn into small pieces
A pinch of cayenne pepper
Some salt, to taste

In a small saucepan, bring water to a boil; add bulgur, and return to a boil. Reduce heat to low, cover, and cook for about 15 minutes, or until water is absorbed and bulgur is soft. Place cooked bulgur in a bowl and add remaining ingredients; toss well to coat.


On a morning walk this week, this bold rose camellia caught my attention. It was right at eye level, staring at me. I don't know exactly what it is, but here is its 15 minutes of fame. That is unless someone picks it up on Digg, and it really makes it big-time.

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