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Wheat Berry Salad Recipe
|Wheat berries||1 Cup (16 tbs) (250 Milliliter)|
|Green beans/Yellow beans||1⁄2 Pound (250 Gram)|
|Cherry tomatoes||1 Cup (16 tbs), quartered (250 Milliliter)|
|Rice vinegar/Cider vinegar||3 Tablespoon (45 Milliliter)|
|Garlic||2 Clove (10 gm), minced|
|Olive oil||1 Tablespoon (15 Milliliter)|
|Chopped fresh cilantro/Chopped fresh parsley||1⁄4 Cup (4 tbs) (50 Milliliter)|
|Chopped fresh chives/Chopped green onions||1⁄4 Cup (4 tbs) (50 Milliliter)|
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
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.