As the holidays approach, our plates often fill with rich, comforting foods. Those traditions—my great grandmother’s ginger snaps, Swedish meatballs, mashed potatoes, lefse with butter and sugar, and Swedish pancakes—are part of what makes the season special. Still, it helps to balance those treats with something fresh and nourishing.
The Holiday Overload
It’s impossible to live on cookies and meatballs alone. I began this blog to explore Nordic food in a way that felt healthy, vibrant, and sustainable. I love fika treats and Scandinavian classics, but I also look for balance. That’s where this Rye Berry Salad with Chickpeas, Roasted Red Peppers and Arugula fits in: it’s hearty, bright, and makes a welcome counterpoint to heavy holiday fare.
Rye Berries and Rye in the Nordic Region
What makes this salad Nordic? The rye berries. Rye has long been essential in the Nordic countries because it tolerates cold, wet climates and poor soils better than many other grains. It was the backbone of northern bread baking for centuries and remains popular today.
Cooked rye berries are delicious on their own and work much like barley or farro. They add a chewy texture and nutty flavor to salads, soups, or simply as a side dressed with olive oil and fresh herbs.
The Ingredients
This is essentially a pantry salad. With the exception of fresh arugula, lemon, and cilantro, the components are shelf-stable or jarred, so you can make it any time of year.
- Rye berries
- Chickpeas
- Jarred roasted red peppers
- Capers
- Garlic
- Extra-virgin olive oil
- Lemon juice
- Honey
- Cumin, paprika and red pepper flakes
- Fresh cilantro
- Baby arugula
Cooking Rye Berries
Rye berries are the whole, hulled grain of rye and are highly nutritious—rich in soluble fiber and minerals. Because they are whole grains, they require longer cooking. Soaking overnight shortens the cook time (be sure to drain and rinse before cooking), but plan on roughly 50–60 minutes of simmering until tender. Older grains may take a bit longer, so check occasionally for doneness.
Substitutes for Rye Berries
If you don’t have rye berries, barley, farro, wheat berries, or oat berries make excellent swaps. For a gluten-free option, use brown rice.
Make Ahead Options
This salad is ideal for making ahead. The rye berries and chickpeas absorb the vinaigrette and develop deeper flavor after a few hours. Prepare everything except the arugula, store the mixture tightly covered in the refrigerator for up to three days, and add the arugula just before serving.
For lunches on the go, pack the salad (again, without arugula) in individual quart jars and add a handful of arugula on top when you’re ready to eat. It’s an easy, portable meal.
I hope you’ll try this Rye Berry Salad with Chickpeas, Roasted Red Peppers and Arugula as a refreshing break from heavier holiday dishes. If you enjoy working with rye berries, you might like other recipes that showcase them.
- Grilled Summer Squash Salad with Rye Berries and Sun-Dried Tomato Vinaigrette
- Golden Beets with Arugula, Lightly Pickled Shallots, Rye Berries and Herbed Skyr Sauce
Recipe
Rye Berry Salad with Chickpeas, Roasted Red Peppers and Arugula
Ingredients
- 1 cup rye berries rinsed
- Coarse salt and freshly ground pepper
- 1 garlic clove minced
- 2 tablespoons lemon juice
- 3 tablespoons extra-virgin olive oil
- 2 tablespoons minced cilantro
- 1 teaspoon honey
- ¼ teaspoon ground cumin
- ⅛ teaspoon paprika
- Pinch of red pepper flakes
- 1 15-ounce can chickpeas rinsed
- ½ cup jarred roasted red peppers rinsed, drained and diced
- 2 tablespoons capers drained and coarsely chopped
- 4 cups baby arugula
Instructions
- Heat 8 cups of water in a large saucepan over high heat until boiling. Add the rinsed rye berries and a pinch of salt. Cook until tender, about 50–60 minutes. Drain and allow to cool slightly.
- In a small bowl, combine minced garlic and lemon juice and let sit for 10 minutes. Whisk in olive oil, cilantro, honey, cumin, paprika, and red pepper flakes. Season with salt and pepper to taste.
- Place the cooked rye berries in a bowl and drizzle with the vinaigrette. Add chickpeas, roasted red peppers, and capers; stir to combine. If possible, let the mixture rest at room temperature for 20–30 minutes to allow flavors to meld. Gently toss in the arugula just before serving.
Notes
Adapted from The Complete Vegetarian Cookbook by America’s Test Kitchen.
To make ahead: Prepare the recipe without the arugula and refrigerate the rye berry mixture tightly covered for up to 3 days. Add arugula just before serving.
No rye berries? Substitute barley, farro, or brown rice as desired.
Nutrition
Carbohydrates: 42 g |
Protein: 10 g |
Fat: 10 g |
Fiber: 9 g