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Wheat Berry Salad

wheat berry salad Side Dish
Wheat Berry Salad
  • Prep 15 min
  • Total 2 hr 45 min
  • Servings 5

Whole grain wheat berries add a nutlike flavor and a pleasantly chewy texture to this vegetable salad - a hearty side dish.

Updated December 10, 2012

Ingredients

Wheat Berries

  • 3/4
    cup uncooked wheat berries
  • 3
    cups water

Creamy Vinaigrette Dressing

  • 1/3
    cup vegetable oil
  • 2
    tablespoons mayonnaise or salad dressing
  • 2
    tablespoons red wine vinegar
  • 1/2
    teaspoon salt
  • 1/4
    teaspoon garlic powder
  • 1/8
    teaspoon pepper

Salad

  • 1
    cup chopped broccoli
  • 1
    cup chopped cauliflower
  • 1
    cup grape or cherry tomatoes, cut in half
  • 1
    small green bell pepper, chopped (1/2 cup)
  • 4
    medium green onions, sliced (1/4 cup)
  • 1/2
    cup crumbled feta cheese (2 oz)

Steps

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  • 1
    In 3-quart saucepan, soak wheat berries in water 30 minutes.
  • 2
    Heat berries and water to boiling over high heat. Reduce heat to low; partially cover and simmer 55 to 60 minutes or until wheat berries are tender. Drain; rinse with cold water.
  • 3
    In small bowl, mix dressing ingredients until well blended.
  • 4
    In large serving bowl, toss wheat berries, salad ingredients and dressing. Cover; refrigerate at least 1 hour before serving.

  • Wheat berries are simply whole grains of wheat and can be found in the health food section of the supermarket.

Nutrition Facts

Serving Size: 1 Serving
Calories
160
Calories from Fat
100
% Daily Value
Total Fat
11g
17%
Saturated Fat
2 1/2g
13%
Trans Fat
0g
Cholesterol
10mg
3%
Sodium
230mg
9%
Potassium
180mg
5%
Total Carbohydrate
11g
4%
Dietary Fiber
3g
12%
Sugars
2g
Protein
3g
% Daily Value*:
Vitamin A
8%
8%
Vitamin C
20%
20%
Calcium
6%
6%
Iron
4%
4%
Exchanges:
1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 2 Fat;
Carbohydrate Choice
1
*Percent Daily Values are based on a 2,000 calorie diet.

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