Nutritional Info

Nutrition Facts

Serving Size 1 (72g)

Calories 118
Calories from Fat 80 (68%)
Amount Per Serving %DIV
Total Fat 8.9g 14%
Saturated Fat 1.3g 7%
Monounsaturated Fat 6.6g
Polyunsaturated Fat 1g
Trans Fat 0.0g
Cholesterol 0mg 0%
Sodium 21.8mg 1%
Potassium 38.6mg 1%
Total Carbohydrate 8.5g 3%
Dietary Fiber 0.4g 2%
Sugars 6.3g
Protein 0.5g 1%

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Recipe Description
Chewy and healthy, this whole grain salad is laced with dried cranberries, raisins and pumpkin seeds, and dressed with a fresh citrus vinaigrette. Rye berries have a nutty appeal all their own. To soften them, the grain must be simmered for almost an hour. Once that's done, the salad is a snap to prepare. This makes a good winter salad because the ingredients are available year round.
Prep time
25 min
Cook time
55 min
Ready In
1 hr 20 min


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Serves To:USMetric
1 Pinch(pn)  black pepper, freshly ground, to taste
1/4 Cup(c)  extra virgin olive oil
1 Pinch(pn)  salt, to taste
1   orange, zested
2 Tablespoon(T)  fresh orange juice
1 Tablespoon(T)  white wine vinegar
2 Tablespoon(T)  shallots, minced
1/2 Cup(c)  shelled raw unsalted pumpkin seeds
1/3 Cup(c)  fresh flat leaf parsley, coarsely chopped
1/3 Cup(c)  raisins
1/3 Cup(c)  cranberries, dried
1 Cup(c)  celery, thinly sliced
1 Cup(c)  uncooked rye berries or wheat berries


Place the rye berries in a medium saucepan and add 3 cups of cold water. Bring to a boil over high heat. Cover the pan, reduce the heat to low, and let simmer until the rye berries are just tender, 45 to 55 minutes. Drain the berries in a sieve and transfer them to a large bowl. Add the celery, cranberries, raisins, parsley and pumpkin seeds to the rye berries and stir to blend. Place the shallots, vinegar and orange juice in a glass jar and let sit for 10 minutes. Add the orange zest, 1/4 teaspoon of salt 1/4 teaspoon of pepper, and the olive oil and seal the lid tightly. Shake the jar vigorously to combine. Just before serving, add the dressing to the rye berry mixture and toss to coat. Season to taste with more salt and pepper as needed. Serve the salad at room temperature.

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Rye Berry Salad
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