Wheat Berry Salad
User Reviews
4.7
9 reviews
Excellent
Wheat Berry Salad
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My wheat berry salad is a healthy whole grain salad loaded with flavor!
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Ingredients
- 3 1/2 cups cooked wheat berries (see notes below for cooking directions)
- 1/4 cup finely diced red onion
- 1/4 cup diced cucumber
- 1/4 cup diced carrot
- 1/3 cup chopped or shredded red cabbage
- 1/3 cup cheddar cheese, diced (you could also use feta)
- 1/4 cup toasted pecans, chopped
- about 10 cherry tomatoes halved or quartered
- 1/2 Granny Smith apple, diced (don't peel)
- salt and fresh cracked black pepper
dressing
- 1/3 cup walnut oil
- 3 Tbsp apple cider vinegar, or more to taste
- 1 heaping tsp grainy mustard
- 1 heaping tsp honey
- pinch of salt
Instructions
- Put all the salad ingredients together in a bowl.
- Toss with enough dressing to thoroughly moisten, but don't over do, you may not want all of it.
- Cover and chill the salad for at least a couple of hours before serving, it will get better as it sits. You may want to add more dressing before serving.
- I don't add too much salt to my recipes but be sure to taste this and add it as you prefer.
Notes
- To cook wheat berries on the stove put 1 cup raw berries in a large saucepan with a pinch of salt and 6 cups water. Bring to a boil and cook for about 50-60 minutes or until the berries are tender but still chewy. Drain.
- To cook wheat berries in the Instant Pot put the berries in the pot with a pinch of salt and 3 cups of water. Lock the lid and set the vent to seal. Cook on high pressure for 35 minutes, then release the pressure valve. Drain off excess liquid.
Nutrition Information
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Calories
381kcal
(19%)
Carbohydrates
48g
(16%)
Protein
10g
(20%)
Fat
18g
(28%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
9g
Monounsaturated Fat
5g
Cholesterol
6mg
(2%)
Sodium
59mg
(2%)
Potassium
153mg
(4%)
Fiber
9g
(36%)
Sugar
4g
(8%)
Vitamin A
1163IU
(23%)
Vitamin C
11mg
(12%)
Calcium
85mg
(9%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 381 kcal
% Daily Value*
| Calories | 381kcal | 19% |
| Carbohydrates | 48g | 16% |
| Protein | 10g | 20% |
| Fat | 18g | 28% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 9g | 53% |
| Monounsaturated Fat | 5g | 25% |
| Cholesterol | 6mg | 2% |
| Sodium | 59mg | 2% |
| Potassium | 153mg | 3% |
| Fiber | 9g | 36% |
| Sugar | 4g | 8% |
| Vitamin A | 1163IU | 23% |
| Vitamin C | 11mg | 12% |
| Calcium | 85mg | 9% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.7
9 reviews
Excellent
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