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Wheat Berry Salad

Heart.Foods's picture
The wheat berry salad is a nutritious and flling salad made with wheat berries and beans. Prepared with slightly cooked wheat berries, this fresh salad is dressed with vinegar and olive oil with garlic, cilantro and chives. The wheat berry salad can be served as a full meal.
Ingredients
  Wheat berries 1 Cup (16 tbs) (250 Milliliter)
  Green beans/Yellow beans 1⁄2 Pound (250 Gram)
  Cherry tomatoes 1 Cup (16 tbs), quartered (250 Milliliter)
  Rice vinegar/Cider vinegar 3 Tablespoon (45 Milliliter)
  Garlic 2 Clove (10 gm), minced
  Olive oil 1 Tablespoon (15 Milliliter)
  Chopped fresh cilantro/Chopped fresh parsley 1⁄4 Cup (4 tbs) (50 Milliliter)
  Chopped fresh chives/Chopped green onions 1⁄4 Cup (4 tbs) (50 Milliliter)
  Salt To Taste
  Pepper To Taste
Directions

Place wheat berries in saucepan and cover with cold water by about 4 inches/10 cm.
Bring to boil and simmer gently for 1 to 1 1/2 hours until tender.
Drain well (berries should be chewy but tender) and place in large bowl.
Bring pot of water to boil.
Add beans and cook for 4 to 5 minutes.
Drain and chill in cold water.
Pat dry and slice into 1/2 inch/1 cm pieces.
Add beans and tomatoes to wheat berries and combine.
For dressing, whisk together vinegar, garlic and oil.
Stir in cilantro and chives.
Toss salad with dressing.
Taste and season with salt and pepper if necessary.

Recipe Summary

Cuisine: 
American
Course: 
Main Dish
Interest: 
Healthy
Servings: 
6

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Average: 4.2 (18 votes)

Nutrition Rank

Nutrition Facts

Serving size

Calories 126 Calories from Fat 25

% Daily Value*

Total Fat 3 g4.4%

Saturated Fat 0.35 g1.8%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 88.5 mg3.7%

Total Carbohydrates 22 g7.3%

Dietary Fiber 4.9 g19.5%

Sugars 1.9 g

Protein 4 g8.7%

Vitamin A 9.4% Vitamin C 15.1%

Calcium 1.3% Iron 0.64%

*Based on a 2000 Calorie diet

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Wheat Berry Salad Recipe