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Wheat Berry Salad

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

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

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.
 

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
160
Calories from Fat
100
% Daily Value
Total Fat
11g
17%
Saturated Fat
2 1/2g
13%
Trans Fat
0g
Cholesterol
10mg
3%
Sodium
230mg
9%
Potassium
180mg
5%
Total Carbohydrate
11g
4%
Dietary Fiber
3g
12%
Sugars
2g
Protein
3g
% Daily Value*:
Vitamin A
8%
8%
Vitamin C
20%
20%
Calcium
6%
6%
Iron
4%
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 Choice
1
*Percent Daily Values are based on a 2,000 calorie diet.
Comments + Recipe Twists

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