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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.

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

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

  • 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.

EXPERT 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.

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View Full Nutrition Information

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
330
(
Calories from Fat
90),
% Daily Value
Total Fat
10g
10%
(Saturated Fat
1g,
1%
Trans Fat
0g
0%
),
Cholesterol
0mg
0%;
Sodium
240mg
240%;
Total Carbohydrate
45g
45%
(Dietary Fiber
15g
15%
  Sugars
4g
4%
),
Protein
13g
13%
;
% Daily Value*:
Vitamin A
70%;
Vitamin C
70%;
Calcium
10%;
Iron
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 Choices:
3
*Percent Daily Values are based on a 2,000 calorie diet.

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© 2014 ®/TM General Mills All Rights Reserved

Nutrition information is calculated at the time recipes are created. We do not include optional ingredients in our calculations.
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