Crunchy Wheat Berry Salad
User Reviews
5.0
12 reviews
Excellent
-
Prep Time
15 mins
-
Cook Time
1 hr
-
Additional Time
10 hrs
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Total Time
11 hrs 15 mins
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Servings
6
-
Calories
253 kcal
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Course
Side Dish, Main Course
Crunchy Wheat Berry Salad
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Vibrantly colorful and flavorful with a variety of fresh veggies, this Crunchy Wheat Berry Salad is satisfyingly delicious!
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Ingredients
- 1 cup uncooked hard red winter wheat berries
- 1/2 cup carrot , finely diced
- 1/2 cup cucumber , finely diced
- 1/2 cup red bell pepper , finely diced
- 1/2 cup green bell pepper , finely diced
- 1/2 cup red onion , finely diced
- 1/2 cup drained canned corn
- 2 green onions , sliced
- 2 tablespoons toasted chopped walnuts (can substitute other nut of choice or sunflower or pumpkin seeds)
- For the vinaigrette:
- 1/4 cup walnut oil or extra virgin olive oil
- 1/4 cup white balsamic vinegar
- 1 teaspoon salt
- 3/4 teaspoon honey
- 3/4 teaspoon Dijon mustard
- 1/2 teaspoon freshly ground black pepper
Instructions
- Rinse the wheat berries in a strainer and put them in a pot over water overnight to soak. Rinse and drain them and put them back in a pot of water, covered by at least 2 inches of water. Bring to a boil, reduce the heat to medium and simmer for about an hour until tender but not mushy and still completely intact. The wheat berries should still be a little chewy. Drain thoroughly and place in a large bowl. Let them cool completely.
- Toast the walnuts by placing them whole in an oven preheated to 375 degrees F and toast them for 5-10 minutes until fragrant, being careful not to scorch them.Place the ingredients for the vinaigrette in a small bowl and whisk to combine.
- Add the remaining salad ingredients to the wheat berries and stir to combine. Add the walnuts and stir to combine. Pour the vinaigrette over the salad and stir to combine. Cover and refrigerate for at least two hours before serving, stirring occasionally to distribute the vinaigrette.
Nutrition Information
Show Details
Calories
253kcal
(13%)
Carbohydrates
33g
(11%)
Protein
6g
(12%)
Fat
12g
(18%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
3g
Monounsaturated Fat
7g
Sodium
430mg
(18%)
Potassium
173mg
(5%)
Fiber
6g
(24%)
Sugar
5g
(10%)
Vitamin A
2267IU
(45%)
Vitamin C
29mg
(32%)
Calcium
36mg
(4%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 253 kcal
% Daily Value*
| Calories | 253kcal | 13% |
| Carbohydrates | 33g | 11% |
| Protein | 6g | 12% |
| Fat | 12g | 18% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 7g | 35% |
| Sodium | 430mg | 18% |
| Potassium | 173mg | 4% |
| Fiber | 6g | 24% |
| Sugar | 5g | 10% |
| Vitamin A | 2267IU | 45% |
| Vitamin C | 29mg | 32% |
| Calcium | 36mg | 4% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
12 reviews
Excellent
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