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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How Many Whole Grains Can You Name?

So you call yourself a foodie, huh?
OK, quick, how many whole grains can you name in 1 minute?



Time's up!

• If you named zero
  
• You're probably still eating Fruit Loops for breakfast and need to acquaint yourself with Kashi (no, it's not a country in Middle East).
  
• If you named 1-5
  
• You're actually reading your cooking magazines instead of just using them for coasters. Good for you!
• If you named 6-10
  
• Then you likely have posters of all the Iron Chefs in your bedroom.
  
• If you named 11 or more
  
• Then you either just Googled "whole grains" or you are a true smarty-pants and find you sometimes have difficulty getting along with others.
  

According to the Whole Grains Council, there are 19 whole grains:

1. amaranth
2. barley
3. buckwheat
4. bulgur
5. corn
6. farro
7. grano
8. kamut
9. millet
10. oats
11. quinoa (keen-wa)
12. rice
13. rye
14. sorghum/milo
15. spelt
16. teff
17. triticale (trit-i-kay-lee)
18. wheat
19. wild rice
    

Technically speaking, whole grains retain the bran and germ as well as the endosperm unlike refined grains, which retain the endosperm only. Food Blogga translation: whole grains provide vitamins, fiber, and antioxidants, so they're much healthier for you. When shopping, make sure products are labeled "whole grain" or "whole wheat."

So why should you eat whole grains?

• They contain complex carbs, which your body digests more slowly, keeping you satiated longer.
  
• They are associated with a decreased risk of cardiovascular disease, diabetes, and stroke.
• They contain beneficial vitamins and are high in calcium, which is needed to build strong bones.
• They taste great.
  

Though I love many whole grains, I'm partial to chewy, nutty bulgur, which is a form of whole wheat that has been cleaned, parboiled, dried, and ground into different types of coarseness (medium and fine are most commonly available in the US). Therefore, it is a quick-cooking, highly nutritious grain. 1/4 cup dry bulgur is approximately 120 calories, 4 grams of protein, and 26 grams of carbohydrates. It also contains 5% of your daily calcium needs. It's high in manganese and iron and has more fiber than most whole grains.



When purchasing bulgur, buy those packages labeled either "bulgur" or "bulgur wheat." (It might also be spelled "bulghur.") Do not however buy "cracked wheat" which has not been parboiled and takes much longer to cook. I learned that the hard way.

This dish has a number of calcium-rich ingredients: bulgur, fennel, oranges, string beans, chick peas, nuts, and rosemary. Earthy beets, licorice-scented fennel, and sweet oranges, are enhanced by a warm and tangy fennel-honey-mustard vinaigrette. And it tastes even better the next day.

Would you like to participate in Beautiful Bones? You have until May 31st; the details are here.



Warm Bulgur Salad with Beets, Fennel, and Oranges
Serves 4
Print recipe only here.

Salad:
1 cup uncooked medium coarse bulgur wheat
4 small beets, roasted and sliced
1 cup sliced green beans
1/2 cup diced fennel bulb
2 medium navel oranges, peeled, sectioned, and chopped
1 (15 oz.) can chickpeas, rinsed and drained
2 tablespoons toasted walnuts, pecans, or pistachios

Warm Fennel-Honey-Mustard Vinaigrette:
1/2 teaspoon fennel seeds, toasted
2 tablespoons olive oil
2 tablespoons red wine vinegar
1/2 cup freshly squeezed orange juice (or from a carton)
1/2 teaspoon orange zest
2 teaspoons Dijon mustard
2 teaspoons honey
2 teaspoons water
1/2 teaspoon minced fresh rosemary
salt and freshly ground black pepper, to taste

Cut off beet tops, and clean beets. (If you’re keeping the beet greens; submerge in cool water to release any dirt, then drain. Par-boil the greens by dropping them in boiling water for about 1 minute; remove and plunge into a bowl of ice water.) Shocking the greens like this will maintain their vibrant color. Drain, and store in an air-tight container in the refrigerator.

To roast the beets, wrap them in foil and place in a 400 degree oven for about 1 hour, or until tender when pricked with a fork. Let cool slightly; rub off skins. (You might want to wear gloves and an apron for this part). Slice and set aside.

To make the bulgur, add 1 cup uncooked bulgur and 2 cups water to a medium sauce pan. Bring to a boil for 2 minutes, then simmer with the cover on for about 10 minutes, or until all of the water is absorbed and the bulgur is cooked (it should retain some firmness).

Meanwhile boil the string beans for 2-3 minutes, then plunge into a bowl of ice water. Drain and slice into 1-inch long pieces. Chop fennel and slice oranges; set aside.
To toast the walnuts, place in a small, dry skillet over medium. Shake pan handle to ensure even toasting, for 1-2 minutes or until slightly toasted and aromatic.

To make the vinaigrette, place anise seeds in a small, dry skillet over medium. Shake pan handle to ensure even toasting, for 1-2 minutes or until slightly toasted and aromatic. Add all other ingredients to skillet and keep over a low heat for about 1-2 minutes, whisking until well emulsified. Remove from heat and set aside.

In a large bowl, toss together the cooked bulgur, vegetables, oranges, chickpeas, and nuts. Drizzle the dressing over the salad and toss gently until well coated. Sprinkle individual servings with toasted nuts and extra fresh minced rosemary, if desired.

You might also like:


Breakfast Quinoa with Dried Cherries, Raisins, and Pecans





Baby Artichoke and Asparagus Risotto





Italian Easter Rice Pie (though it's delicious 12 months of the year!)

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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