Wheat berries -- or 'softened wheat kernels' -- are a tasty and economical change from rice or pasta; look for them in bulk food stores. Cook a larger quantity than needed -- then just drain and freeze for an easy meal another day.

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Servings: 4

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Ingredients

  • 1 cup (250 mL) wheat berries, rinsed
  • 1 cup (250 mL) Ontario peas
  • 8 oz (250 g) slab smoked Ontario Bacon (about 1-inch/2.5 cm thick)
  • 3 tbsp (45 mL) fresh lemon juice
  • 1 tbsp (15 mL) Ontario Honey
  • 1/8 tsp (0.5 mL) crushed red pepper flakes
  • 1/2 cup (125 mL) chopped Ontario Red Onion
  • 1/4 cup (50 mL) chopped fresh Ontario Mint or 1/2 cup (125 mL) chopped fresh Ontario Coriander
  • Salt and pepper
  • 6 cups (1.5 L) Ontario Arugula
  • 2 cups (500 mL) Ontario Greenhouse or Field Cherry Tomatoes, halved

Instructions

In large saucepan, bring wheat berries and at least 8 cups (2 L) water to boil; reduce heat and simmer, covered, for 1-1/2 hours or until tender. Add peas; simmer for 2 minutes. Drain and rinse well in colander; set aside.

Meanwhile, cut bacon into bite-size pieces; in large skillet cook bacon over medium-low heat until lightly crisped. Drain on paper towel-lined plate.

In large bowl, whisk together lemon juice, honey and red pepper flakes. Add drained wheat berries and peas, onions and mint; toss to coat. Season with salt and pepper to taste. (Salad can be prepared up to 24 hours ahead; cover and refrigerate. Serve at room temperature.)

Line 4 dinner plates with arugula. Top with wheat berry mixture, bacon and tomato halves.

Tip: Ontario Peas are available from June to October.

Nutritional information

  • PROTEIN: 17 grams
  • FAT: 8 grams
  • CARBOHYDRATE: 50 grams
  • CALORIES: 332
  • FIBRE: 8 grams
  • SODIUM: 440 mg