Wheat Berry Salad

Wheat berries are whole, unprocessed kernels of wheat. Look for wheat berries in the cereal, self-serve bulk foods or natural-foods section of your supermarket.

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  • prep time 10 min
  • total time 2 hr 40 min
  • ingredients 14
  • servings 10
 

Ingredients

Wheat Berries

3/4
cup uncooked wheat berries
3
cups water

Creamy Vinaigrette Dressing

1/3
cup vegetable oil
2
tablespoons mayonnaise or salad dressing
2
tablespoons red wine vinegar
1/2
teaspoon salt
1/4
teaspoon garlic powder
1/8
teaspoon pepper

Salad

1
cup chopped broccoli
1
cup chopped cauliflower
1
cup cherry tomatoes, cut in half
1
small green bell pepper, chopped (1/2 cup)
4
medium green onions, sliced (1/4 cup)
1/2
cup crumbled feta cheese

SAVE ON THIS RECIPE!

LOCATION

Steps

  • 1 In 3-quart saucepan, soak wheat berries in water 30 minutes. Heat to boiling over high heat. Reduce heat to low. Partially cover and simmer 55 to 60 minutes or until wheat berries are tender. Drain and rinse with cold water.
  • 2 In small bowl, stir all dressing ingredients until well mixed.
  • 3 In large serving bowl, toss wheat berries, salad ingredients and dressing. Cover and refrigerate at least 1 hour.
  • 1 In 3-quart saucepan, soak wheat berries in water 30 minutes. Heat to boiling over high heat. Reduce heat to low. Partially cover and simmer 55 to 60 minutes or until wheat berries are tender. Drain and rinse with cold water.
  • 2 In small bowl, stir all dressing ingredients until well mixed.
  • 3 In large serving bowl, toss wheat berries, salad ingredients and dressing. Cover and refrigerate at least 1 hour.

Nutritional information

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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
160
(
Calories from Fat
100),
% Daily Value
Total Fat
11g
11%
(Saturated Fat
2 1/2g,
2 1/2%
Trans Fat
0g
0%
),
Cholesterol
10mg
10%;
Sodium
230mg
230%;
Total Carbohydrate
11g
11%
(Dietary Fiber
3g
3%
  Sugars
2g
2%
),
Protein
3g
3%
;
% Daily Value*:
Vitamin A
8%;
Vitamin C
20%;
Calcium
6%;
Iron
4%;
Exchanges:
1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 2 Fat;
Carbohydrate Choices:
1
*Percent Daily Values are based on a 2,000 calorie diet.