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Arugula, Carrot and Chickpea Salad with Wheatberries

Arugula, Carrot and Chickpea Salad with Wheatberries

From Cookie + Kate at CookieandKate.com

Inspired by Melissa Clark (Cook This Now                         ) and America’s Test Kitchen (Healthy Family Cookbook )


Salad ingredients

1 cup dried wheat berries, hard white or red

2 cups cooked chickpeas, or 1 can chickpeas, rinsed and drained

4 carrots, sliced into ribbons using a vegetable peeler

1/2 cup feta cheese, crumbled

4 to 6 cups arugula (if it's not baby arugula, you might want to give it a few chops to break it into smaller pieces)


Dressing ingredients

1/3 cup olive oil

2 teaspoons honey

2 garlic cloves, pressed

1/4 teaspoon red pepper flakes

1 small lemon, juiced

1/2 teaspoon ground sea salt or kosher salt

freshly ground black pepper, to taste



  1. To cook the wheat berries, bring 4 quarts of water      to a boil in a large pot. Stir in the wheat berries and 1/2 teaspoon salt.      Partially cover the pot with a lid and cook, stirring often, until the      berries are tender but still a little chewy (about an hour). You can speed      up the cooking process, if you have a pressure cooker (15-20 min) or rice      cooker (45-60 min).  Drain the wheat      berries and let them cool to room temperature.  You can speed up the cooling process by      pouring them onto a rimmed baking sheet or pouring them into a large bowl,      stirring occasionally.
  2. In the meantime, whisk together the dressing      ingredients. Transfer the cooled wheat berries to a big bowl. Add the      chickpeas, carrots, feta cheese and arugula and toss to combine. Drizzle      in the dressing and toss to coat. Serve immediately.


Cook’s Note

If you will not be serving this salad immediately or if you suspect you will have leftovers, keep the arugula separate from the rest of the salad until it's ready to be served. The dressing tends to wilt the arugula fairly quickly.


Helena Pikus Li is a marketing consultant, foodie, and food scientist. She has an MBA in Marketing and Strategic Management and a BS in Food Science from the University of Minnesota.  Helena lives in Minneapolis with her husband, Chris, and their four-year-old son, Zach.

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