Soak the wheat berries overnight, or, as an alternative, place them in a saucepan half filled with water and boil them for 2 minutes, then remove them from the heat and let sit 1 hour. In either case, drain them, then refill the saucepan halfway with water and cook the wheat berries, partially covered, for 1 hour. When done, the wheat berries will be tender but slightly crunchy. Drain them thoroughly and let them cool.
Bring 2 cups of water, the canola oil, and salt to a boil in a mediumsize saucepan. Stir in the lentils and rice and reduce the heat to low. Cover the pan and cook for 17 minutes, or until all the liquid is absorbed. Do not stir the mixture at all while it is cooking. Carefully spoon the mixture into a large bowl and let cool to room temperature.
Meanwhile combine the dressing ingredients in a jar with a tightfitting lid and shake vigorously. Set aside.
When the rice mixture is completely cooled, use a large spoon to break up any clumps that have formed. Carefully stir in the wheat berries, carrot, red pepper, and parsley. Pour the dressing on the salad and toss. Let marinate at least 20 minutes before serving. (Note The rice greedily soaks up the dressing, so if you want to make this salad 2 to 24 hours in advance, pour on only half the dressing at first, then add the remainder about 20 minutes before serving.)

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	424.25 Kcal (1776 kJ)
Calories from fat	186.1 Kcal
		% Daily Value*
Total Fat	20.68g	32%
Sodium	309.67mg	13%
Potassium	504.02mg	11%
Total Carbs	48.46g	16%
Sugars	3.14g	13%
Dietary Fiber	13.27g	53%
Protein	11.74g	23%
Vitamin C	48.3mg	81%
Vitamin A	0.9mg	30%
Iron	60.2mg	335%
Calcium	44.2mg	4%

Amount Per 100 g
Calories	215.66 Kcal (903 kJ)
Calories from fat	94.6 Kcal
		% Daily Value*
Total Fat	10.51g	32%
Sodium	157.42mg	13%
Potassium	256.21mg	11%
Total Carbs	24.63g	16%
Sugars	1.6g	13%
Dietary Fiber	6.75g	53%
Protein	5.97g	23%
Vitamin C	24.6mg	81%
Vitamin A	0.5mg	30%
Iron	30.6mg	335%
Calcium	22.4mg	4%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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