5.0 from 27 votes
Mexican Wheat Berry Salad with Chipotles and Toasted Walnuts
A deliciously flavor-packed, vibrant and wholesome salad laced with smoky chipotles, tangy cheese and a sweet & savory vinaigrette!
Prep Time
20 mins
Cook Time
1 hr
Total Time
1 hr 20 mins
Servings: 8
Calories: 447 kcal
Course:
Salad
Cuisine:
Mexican
Ingredients
- 2 cups soft wheat berries , do not use hard wheat berries (See NOTE) (can substitute grain of choice, e.g. quinoa, spelt, millet, sorghum, etc)
- 5 cups vegetable broth
- 1 teaspoon salt
- 2 tablespoons extra virgin olive oil
- 3/4 cup finely chopped yellow onion
- 1/2 teaspoon ground cumin
- 1 cup finely diced carrot
- 2-3 chipotles en adobo , chopped (depending on desired heat level)
- 1 teaspoon fresh thyme , chopped
- 1 teaspoon fresh oregano , chopped
- 1 cup walnuts , coarsley chopped
- 3/4 cup cherry tomatoes , halved
- 3/4 cup corn
- 3/4 cup cubed queso para freir (can substitute Monterey jack cheese
- 1/2 cup raisins
- 3 green onions , sliced
- 1/4 cup fresh cilantro or parsley , chopped
- For the vinaigrette:
- 3 tablespoons extra virgin olive oil
- 1 tablespoon red wine vinegar
- 2 teaspoons honey
- 3 teaspoons adobo sauce from can
- 1 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
Instructions
- To cooke the wheat berries: Rinse the wheat berries. Bring the vegetable stock with salt to a boil and add the wheat berries. Reduce the heat to medium-low and simmer for 30-40 minutes until soft but still chewy. Drain and allow to cool. To toast the walnuts, preheat oven to 350°F. Arrange walnuts on a cookie sheet in a single layer and bake 8 to 10 minutes, checking frequently to prevent burning. Let cool completely.To make the vinaigrette: Combine all ingredients in a small bowl and whisk until emulsified.All three of these steps preparations can be done well in advance.
- Heat the olive oil in a small skillet over medium-high heat and saute the onions and until golden brown, 7-8 minutes. Add the cumin and cook for another minute. Add the carrots and salt and cook for 3-4 minutes until softened. Add the thyme, oregano, and chopped chipotles and cook for another 2 minutes. Let cool.
- In a large mixing bowl, combine the onion/carrot mixture with the wheat berries and all remaining ingredients. Pour over the vinaigrette and stir to thoroughly combine. Let the salad sit for at least 30 minutes before serving. Best served at room temperature. Store leftovers in the refrigerator.
Cup of Yum
Notes
- You can also substitute the wheat berries for quinoa, barley, brown rice, or practically any whole grain of your choice.Though it's not a grain, another alternative is couscous.
Nutrition Information
Calories
447kcal
(22%)
Carbohydrates
56g
(19%)
Protein
13g
(26%)
Fat
22g
(34%)
Saturated Fat
4g
(20%)
Polyunsaturated Fat
8g
Monounsaturated Fat
9g
Cholesterol
9mg
(3%)
Sodium
1033mg
(43%)
Potassium
307mg
(9%)
Fiber
10g
(40%)
Sugar
6g
(12%)
Vitamin A
3274IU
(65%)
Vitamin C
8mg
(9%)
Calcium
140mg
(14%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 8Serving
Amount Per Serving
Calories 447
% Daily Value*
| Calories | 447kcal | 22% |
| Carbohydrates | 56g | 19% |
| Protein | 13g | 26% |
| Fat | 22g | 34% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 8g | 47% |
| Monounsaturated Fat | 9g | 45% |
| Cholesterol | 9mg | 3% |
| Sodium | 1033mg | 43% |
| Potassium | 307mg | 7% |
| Fiber | 10g | 40% |
| Sugar | 6g | 12% |
| Vitamin A | 3274IU | 65% |
| Vitamin C | 8mg | 9% |
| Calcium | 140mg | 14% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.