Heart Healthy Cookbook Wheat Berry Salad

  • Prep Time 10 min
  • Total Time 1 hr 10 min
  • Servings 4

Ingredients

Ingredients

Wheat Berry Salad

2 1/2
cups water
1
cup uncooked wheat berries
1 1/2
cups fresh broccoli flowerets
1/2
cup sliced green onions (8 medium)
1
medium carrot, chopped (about 1/2 cup)
1
can (15 oz) Progresso™ garbanzo beans, rinsed and drained

Vinaigrette Dressing

1/4
cup balsamic or cider vinegar
1
tablespoon chopped fresh or 1 teaspoon dried basil leaves
2
tablespoons canola or soybean oil
1/4
teaspoon paprika
1/4
teaspoon salt
1
clove garlic, crushed

Directions

Directions

  • 1 Heat water and wheat berries to boiling in 2-quart saucepan, stirring occasionally; reduce heat to low. Cover and simmer 50 to 60 minutes or until wheat berries are tender but still chewy; drain if needed.
  • 2 Toss wheat berries and remaining ingredients in large bowl. Cover and refrigerate 1 to 2 hours to blend flavors.
  • 3 Mix all ingredients in small bowl.

Notes










Tips

Expert Tips

Being a vegetarian can be a very heart-healthy way to eat if you plan carefully, eat a wide variety of foods and get enough calories to meet your energy needs. We know now that plant proteins alone can provide enough of the protein we need daily, as long as the sources of protein are varied.

Nutrition Information

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
330
Calories from Fat
90
% Daily Value
Total Fat
10g
16%
Saturated Fat
1g
4%
Trans Fat
0g
Cholesterol
0mg
0%
Sodium
240mg
10%
Potassium
740mg
21%
Total Carbohydrate
45g
15%
Dietary Fiber
15g
61%
Sugars
4g
Protein
13g
% Daily Value*:
Vitamin A
70%
70%
Vitamin C
70%
70%
Calcium
10%
10%
Iron
30%
30%
Exchanges:
2 1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 1/2 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choice
3
*Percent Daily Values are based on a 2,000 calorie diet.