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.

  • 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
  • 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.
  • 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.
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