Wheat Berry, Grilled Corn and Spinach Salad

  • Prep 20 min
  • Total 2 hr 0 min
  • Servings 6

Ingredients

  • 3 1/2 cups water
  • 1 cup uncooked wheat berries
  • 1/2 teaspoon salt
  • 2 medium ears fresh sweet corn, husks and silk removed
  • 1 cup cherry tomatoes, cut in half
  • 2 cups baby spinach leaves
  • 1/4 cup chopped onion
  • 2 tablespoons white vinegar
  • 1 teaspoon grated orange peel
  • 2 tablespoons orange juice
  • 2 tablespoons vegetable oil
  • 1 tablespoon honey
  • 1 teaspoon salt
  • 1/8 teaspoon ground red pepper (cayenne)

Steps

  • 1
    In 2-quart saucepan, heat water, wheat berries and salt to a rolling boil over high heat. Reduce heat to low; cover and simmer 1 1/4 to 1 1/2 hours or until tender. Drain; rinse with cold water to cool. Drain well.
  • 2
    Heat gas or charcoal grill. Place corn on grill over medium-high heat. Cover grill; cook 12 to 15 minutes, turning frequently, until tender. Cool slightly; cut corn from ears to measure about 2 cups.
  • 3
    In large bowl, stir together wheat berries, corn, tomatoes, spinach and onion.
  • 4
    In 1-cup measuring cup, mix vinegar, orange peel, orange juice, oil, honey, salt and red pepper with wire whisk. Stir into wheat berry mixture. Let stand 15 minutes before serving.

  • Wheat berries can be cooked 1 day ahead. Just cover and refrigerate until ready to mix with remaining ingredients.

Nutrition Facts

Serving Size: 1 Serving
Calories
180
Calories from Fat
50
Total Fat
6g
9%
Saturated Fat
1g
4%
Trans Fat
0g
Cholesterol
0mg
0%
Sodium
610mg
26%
Potassium
290mg
8%
Total Carbohydrate
27g
9%
Dietary Fiber
4g
16%
Sugars
6g
Protein
4g
% Daily Value*:
Vitamin A
25%
25%
Vitamin C
20%
20%
Calcium
2%
2%
Iron
6%
6%
Exchanges:
1 1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choice
2
*Percent Daily Values are based on a 2,000 calorie diet.
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