Healthy Wheat Berry Salad Recipe

Wheat berry salad is a hearty, nutritious dish that can be served as a side or a main course. Wheat berries are whole, unprocessed wheat kernels that are high in fiber and protein. This recipe includes a variety of fresh vegetables and a tangy vinaigrette to create a flavorful and satisfying salad.

Wheat Berry Salad recipe

Prep. Time: 10Min. Cooking Time: 70Min. Serving: 2

Ingredients:

For the Salad:

• 1 cup wheat berries
• 3 cups water
• 1/2 teaspoon salt
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1 bell pepper (any color), diced
• 1/2 red onion, finely chopped
• 1/2 cup fresh parsley, finely chopped

For the Vinaigrette:

• 1/4 cup extra virgin olive oil
• 2 tablespoons red wine vinegar
• 1 clove garlic, minced
• 1/2 teaspoon Dijon mustard
• Salt and freshly ground black pepper, to taste

Instructions:

1. Rinse the wheat berries under cold water until the water runs clear.
2. In a large saucepan, combine the wheat berries, water, and salt. Bring the mixture to a boil over high heat.
3. Once boiling, reduce the heat to low, cover the saucepan, and let the wheat berries simmer for about 60 minutes, or until they are tender but still chewy.
4. While the wheat berries are cooking, prepare the vinaigrette. In a small bowl, combine the olive oil, red wine vinegar, minced garlic, and Dijon mustard. Whisk until well combined. Season with salt and pepper to taste.
5. Once the wheat berries are cooked, drain them in a colander and rinse under cold water to cool them quickly. This will stop the cooking process and remove any excess starch.
6. Transfer the cooled wheat berries to a large salad bowl. Add the halved cherry tomatoes, diced cucumber, diced bell pepper, finely chopped red onion, and chopped parsley.
7. Pour the vinaigrette over the salad and toss well to ensure all ingredients are coated. Let the salad sit for a few minutes before serving, to allow the flavors to meld together.
8. Taste and adjust the seasoning as needed. You can add more salt, pepper, or vinaigrette as desired.
9. Serve the wheat berry salad at room temperature, or refrigerate and serve chilled. This wheat berry salad recipe can be made ahead of time and stored in the refrigerator for up to 3 days.

Enjoy this nutritious and flavorful wheat berry salad as a side dish or a satisfying meal on its own!

Nutritional Value: 325kcal.