Eating for Two: Tempting Wheatberry Salad for Grazing

Vegetarian
Vegan
Dairy Free
Health score
4%
Eating for Two: Tempting Wheatberry Salad for Grazing
45 min.
4
299kcal

Suggestions


Welcome to a delightful culinary adventure with our "Eating for Two: Tempting Wheatberry Salad for Grazing." This vibrant salad is not only a feast for the eyes but also a wholesome choice for anyone looking to indulge in a nutritious, vegetarian, and vegan-friendly dish. Packed with flavor and texture, this salad is perfect for sharing or enjoying solo, making it an ideal addition to any meal or gathering.

Imagine the chewy goodness of wheatberries, perfectly cooked to retain their delightful bite, mingling with the sweet-tart burst of dried cranberries. The fresh herbs and minced red onion add a refreshing crunch, while a drizzle of olive oil and a splash of raspberry or wine vinegar elevate the flavors to new heights. This salad is a celebration of wholesome ingredients that come together in harmony, creating a dish that is as satisfying as it is nourishing.

Ready in just 45 minutes, this salad is not only easy to prepare but also versatile enough to suit any occasion. Whether you're hosting a summer picnic, looking for a light lunch, or simply craving a healthy snack, this wheatberry salad is sure to impress. With a caloric breakdown that highlights its balanced profile, you can enjoy every bite guilt-free. So gather your ingredients, and let’s create a dish that will tantalize your taste buds and leave you feeling great!

Ingredients

  • ounces cranberries dried to taste (I like a lot of cranberries)
  • 0.3 cup herbs: rosemary fresh packed minced
  • tablespoons olive oil 
  • tablespoons onion red minced
  • 1.5 teaspoons salt 
  • servings salt and pepper to taste
  • 1.5 quarts water 
  • 0.5 pound wheat berries dried
  • tablespoons red-wine vinegar 

Equipment

  • mixing bowl
  • sieve

Directions

  1. Boil the wheatberries in 1.5 quarts salted water, for 60 minutes or until they are soft but still chewy.
  2. Drain them in a strainer.
  3. Add the drained, slightly cooled wheatberries to a large mixing bowl with the cranberries, red onion, and herbs or parsley. Dissolve the salt in the vinegar and pour it all over the wheatberries along with the oil.
  4. Let it sit, covered, for at least 30 minutes. Season to taste with more salt and pepper. This salad is best served at room temperature.

Nutrition Facts

Calories299kcal
Protein9.92%
Fat22.52%
Carbs67.56%

Properties

Glycemic Index
14.75
Glycemic Load
0.14
Inflammation Score
-3
Nutrition Score
6.5860869722522%

Flavonoids

Cyanidin
0.09mg
Delphinidin
0.01mg
Apigenin
8.09mg
Luteolin
0.05mg
Isorhamnetin
0.25mg
Kaempferol
0.09mg
Myricetin
0.9mg
Quercetin
1.66mg

Nutrients percent of daily need

Calories:299.31kcal
14.97%
Fat:7.82g
12.03%
Saturated Fat:0.99g
6.16%
Carbohydrates:52.78g
17.59%
Net Carbohydrates:44.26g
16.1%
Sugar:10.53g
11.71%
Cholesterol:0mg
0%
Sodium:1087.34mg
47.28%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.75g
15.5%
Vitamin K:66.81µg
63.63%
Fiber:8.52g
34.07%
Iron:2.19mg
12.19%
Vitamin E:1.33mg
8.9%
Vitamin C:5.42mg
6.57%
Vitamin A:316IU
6.32%
Calcium:44.62mg
4.46%
Copper:0.07mg
3.74%
Manganese:0.06mg
2.81%
Magnesium:6.82mg
1.7%
Folate:6.65µg
1.66%
Potassium:38.24mg
1.09%