Curried Lentil, Wheat Berry & Roasted Veggie Salad
I make some variation of this salad to take to most potlucks or school events. It’s also great for dinner or to make ahead for lunch boxes during the week. Simple ingredients come together in the most delicious way and it’s such a crowd pleaser. I recently made this version to share during a nutrition talk I gave and received so many requests for the recipe. One little warning. This is NOT a one pot meal, but it is a one bowl meal. I apologize ahead of time for the dirty pots and pans it may create, but cooking the ingredients separately is what allows this dish to be more of salad instead of a stew.
1 cup wheat berries *
1 cup black lentils **
1 medium onion, finely diced
1 to 2 teaspoons mild curry powder
salt and pepper
½ cup frozen green peas
½ cup golden raisins
½ of purple cabbage, roughly shredded ***
juice of ½ a lemon
chopped fresh cilantro
½ cup pumpkin seeds, toasted
Preheat the oven to 375 degrees.
Add the wheat berries and lentils into two separate pots. Cover with 2 inches of water. Bring to a boil and then reduce the heat to simmer. Cook until JUST tender and cooked through. About 10 to 15 minutes for the lentils and 20 to 30 minutes for the wheat berries. You may need to add additional water. Be careful not to overcook the lentils. You want them cooked through but nowhere close to mushy. Drain both separately and set aside.
Meanwhile, place the shredded cabbage on a baking sheet and toss with a drizzle of olive oil, salt and pepper. Roast the cabbage for about 20 to 25 minutes until slightly charred and browned in places.
Using the same pots you used to cook the lentils and wheat berries, warm a little olive oil in each. For the wheat berries, begin by sautéeing the onion until nice and golden brown. Next, add the cooked wheat berries, season with salt and pepper. Set aside. For the lentils, once the oil has warmed, add the lentils to the pot along with the curry powder. Toss to combine. Add the peas and raisins. Season with salt and pepper and gently mix together. Set aside.
In a large mixing bowl, gently fold together the wheat berries and lentils. Add in the roasted cabbage.Finish with a hefty squeeze of lemon juice and chopped cilantro. Season to taste with additional salt and pepper as needed. Right before serving, garnish with toasted pumpkin seeds.
If you you making for lunch boxed or a day ahead of time, keep the pumpkin seeds separate so they stay nice and crunchy.
* you could also sub barley, quinoa, farro or another hearty grain, but I do like the bite of the wheat berry:)
** again, you could sub with another bean or lentil that is not mushy — avoid using red, brown or green lentils — you will end up with a mushy mess
*** you get the idea! Sub with whatever veggies you prefer or have on hand