Heart Healthy Cookbook Wheat Berry Salad

Heart Healthy Cookbook Wheat Berry Salad

Betty Crocker's Heart Healthy Cookbook shares a recipe! Looking for a vegetable salad? Then check out this wheat berry recipe that’s perfect for a side dish.

Prep Time

10

Minutes

Total Time

1:10

Hr:Mins

Makes

4

servings

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
  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.
Makes 4 servings
Make the Most of This Recipe With Tips From The Betty Crocker® Kitchens
A Note from Dr. B.:
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:

1 Serving (1 Serving)
  • Calories 330
    • (Calories from Fat 90),
  • Total Fat 10g
    • (Saturated Fat 1g,
    • Trans Fat 0g),
  • Cholesterol 0mg;
  • Sodium 240mg;
  • Total Carbohydrate 45g
    • (Dietary Fiber 15g,
    • Sugars 4g),
  • Protein 13g;
Percent Daily Value*:
    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 Choices:
    • 3;
    *Percent Daily Values are based on a 2,000 calorie diet.