Wheat Berry Salad Recipe

The wheat berry salad is a nutritious and flling salad made with wheat berries and beans. Prepared with slightly cooked wheat berries, this fresh salad is dressed with vinegar and olive oil with garlic, cilantro and chives. The wheat berry salad can be served as a full meal.

Summary

Health IndexHealthyServings6
CuisineCourse

Ingredients

 Wheat berries1 Cup (16 tbs) (250 Milliliter)
 Green beans/Yellow beans1⁄2 Pound (250 Gram)
 Cherry tomatoes1 Cup (16 tbs), quartered (250 Milliliter)
 Rice vinegar/Cider vinegar3 Tablespoon (45 Milliliter)
 Garlic2 Clove (10 gm), minced
 Olive oil1 Tablespoon (15 Milliliter)
 Chopped fresh cilantro/Chopped fresh parsley1⁄4 Cup (4 tbs) (50 Milliliter)
 Chopped fresh chives/Chopped green onions1⁄4 Cup (4 tbs) (50 Milliliter)
 Salt To Taste
 Pepper To Taste

Nutrition Facts

Serving size

Calories 126 Calories from Fat 25

% Daily Value*

Total Fat 3 g4.4%

Saturated Fat 0.35 g1.8%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 88.5 mg3.7%

Total Carbohydrates 22 g7.3%

Dietary Fiber 4.9 g19.5%

Sugars 1.9 g

Protein 4 g8.7%

Vitamin A 9.4% Vitamin C 15.1%

Calcium 1.3% Iron 0.64%

*Based on a 2000 Calorie diet

Directions

Place wheat berries in saucepan and cover with cold water by about 4 inches/10 cm.
Bring to boil and simmer gently for 1 to 1 1/2 hours until tender.
Drain well (berries should be chewy but tender) and place in large bowl.
Bring pot of water to boil.
Add beans and cook for 4 to 5 minutes.
Drain and chill in cold water.
Pat dry and slice into 1/2 inch/1 cm pieces.
Add beans and tomatoes to wheat berries and combine.
For dressing, whisk together vinegar, garlic and oil.
Stir in cilantro and chives.
Toss salad with dressing.
Taste and season with salt and pepper if necessary.
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