Italian Wheat Berry Salad

Name: Italian Wheat Berry Salad
Prep time: 20 min
Total time: 2 h 30 min
Yield: 4
Cuisine: Italian
Ingredients: 3 1/2 cups water; 1 cup uncooked wheat berries; 2 large tomatoes, chopped (2 cups); 1/4 cup chopped dry-pack sun-dried tomatoes; 2 tablespoons coarsely chopped fresh basil leaves; 1/4 cup crumbled reduced-fat feta cheese (1 oz); Fresh basil sprigs, if desired; 2 tablespoons low-sodium vegetable juice; 2 tablespoons red wine vinegar; 1 tablespoon olive oil; 1 clove garlic, finely chopped; 1 teaspoon finely chopped shallot; 1/4 teaspoon Italian seasoning; 1/4 teaspoon salt; 1/4 teaspoon pepper

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Prep 20 min
Total 2 hr 30 min
Servings 4

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If you aren't familiar with wheat berry, it's a healthy whole-grain that pairs great with most salad ingredients. This recipe is Italian-inspired, topped with tomatoes, basil and fresh feta!

By Betty Crocker Kitchens

Updated Sep 20, 2016

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Ingredients

Salad

3 1/2 cups water
1 cup uncooked wheat berries
2 large tomatoes, chopped (2 cups)
1/4 cup chopped dry-pack sun-dried tomatoes
2 tablespoons coarsely chopped fresh basil leaves
1/4 cup crumbled reduced-fat feta cheese (1 oz)
Fresh basil sprigs, if desired

Dressing

2 tablespoons low-sodium vegetable juice
2 tablespoons red wine vinegar
1 tablespoon olive oil
1 clove garlic, finely chopped
1 teaspoon finely chopped shallot
1/4 teaspoon Italian seasoning
1/4 teaspoon salt
1/4 teaspoon pepper

Steps

1

In 2-quart saucepan, heat water and wheat berries to boiling; reduce heat to low. Cover; simmer 60 to 70 minutes or until wheat berries are tender but still chewy. Drain.
2

In small bowl, stir all dressing ingredients with whisk until blended. In medium bowl, toss wheat berries, tomatoes, sun-dried tomatoes and chopped basil. Pour dressing over mixture and mix well. Cover; refrigerate 1 to 3 hours to blend flavors.
3

Divide salad evenly among 4 plates or bowls. Top each serving with 1 tablespoon cheese. Garnish with basil sprigs.

Tips from the Betty Crocker Kitchens

tip 1
Like a little meat in your salad? Add 1 cup chopped cooked chicken breast to the recipe for 60 additional calories per serving.

Nutrition

240 Calories, 5g Total Fat, 9g Protein, 39g Total Carbohydrate, 4g Sugars

Nutrition Facts

Serving Size: 1 Serving

Calories: 240

Calories from Fat: 45

Total Fat: 5g; 8%

Saturated Fat: 1g; 6%

Trans Fat: 0g

Cholesterol: 0mg; 0%

Sodium: 320mg; 14%

Potassium: 370mg; 11%

Total Carbohydrate: 39g; 13%

Dietary Fiber: 7g; 31%

Sugars: 4g

Protein: 9g

% Daily Value*:

Vitamin A: 20%; 20%

Vitamin C: 15%; 15%

Calcium: 6%; 6%

Iron: 10%; 10%

Exchanges:

2 1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1/2 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;

Weekly Whisks