Pear Walnut Wheat Berry Salad

Vegetarian
Health score
3%
Pear Walnut Wheat Berry Salad
90 min.
6
486kcal

Suggestions

Ingredients

  • 0.5 cup canola oil 
  • teaspoons dijon mustard 
  • 0.5 cup cranberries dried
  • 0.5 cup gorgonzola cheese crumbled
  •  green onions chopped
  • 0.3 teaspoon ground pepper black
  • 0.3 teaspoon oregano dried
  •  pears diced firm cored
  • 0.5 cup raspberry preserves 
  • 0.5 cup walnuts chopped
  • cups water 
  • cups wheat berries 
  • 0.5 cup raspberry wine vinegar 

Equipment

  • bowl
  • frying pan
  • baking sheet
  • sauce pan
  • oven
  • whisk

Directions

  1. Bring water and wheat berries to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until the wheat berries are tender, 45 minutes to 1 hour.
  2. Drain any excess water and cool.
  3. Preheat oven to 375 degrees F (190 degrees C).
  4. Spread walnuts onto a baking sheet.
  5. Bake walnuts in the preheated oven until toasted and fragrant, 5 to 10 minutes.
  6. Remove pan from oven and cool.
  7. Whisk canola oil, raspberry wine vinegar, raspberry preserves, mustard, oregano, and black pepper together in a bowl until vinaigrette is smooth. Measure 1/2 cup vinaigrette and store remaining vinaigrette in an airtight container in the refrigerator for another use.
  8. Combine wheat berries, walnuts, pear, Gorgonzola cheese, cranberries, and green onions in a large bowl.
  9. Drizzle 1/2 cup vinaigrette over wheat berries mixture; toss to coat. Refrigerate for flavors to blend, about 30 minutes.

Nutrition Facts

Calories486kcal
Protein10.18%
Fat24.63%
Carbs65.19%

Properties

Glycemic Index
39.96
Glycemic Load
12.19
Inflammation Score
-4
Nutrition Score
8.5752174361892%

Flavonoids

Cyanidin
0.94mg
Delphinidin
0.01mg
Catechin
0.08mg
Epigallocatechin
0.17mg
Epicatechin
1.12mg
Epicatechin 3-gallate
0.01mg
Epigallocatechin 3-gallate
0.05mg
Isorhamnetin
0.09mg
Kaempferol
0.08mg
Myricetin
0.24mg
Quercetin
1.34mg

Nutrients percent of daily need

Calories:486.17kcal
24.31%
Fat:13.78g
21.2%
Saturated Fat:2.66g
16.63%
Carbohydrates:82.05g
27.35%
Net Carbohydrates:70.46g
25.62%
Sugar:24.44g
27.15%
Cholesterol:7.06mg
2.35%
Sodium:153.08mg
6.66%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.82g
25.63%
Fiber:11.59g
46.36%
Manganese:0.43mg
21.33%
Vitamin K:18.32µg
17.45%
Iron:2.92mg
16.23%
Copper:0.27mg
13.59%
Calcium:114.69mg
11.47%
Phosphorus:85.8mg
8.58%
Vitamin E:1.08mg
7.21%
Magnesium:27.11mg
6.78%
Vitamin C:5.15mg
6.24%
Folate:22.31µg
5.58%
Vitamin B2:0.09mg
5.24%
Vitamin B6:0.09mg
4.6%
Zinc:0.68mg
4.53%
Potassium:157.27mg
4.49%
Selenium:3.11µg
4.44%
Vitamin B1:0.05mg
3.47%
Vitamin A:144.09IU
2.88%
Vitamin B5:0.27mg
2.72%
Vitamin B12:0.11µg
1.91%
Vitamin B3:0.36mg
1.82%
Source:Allrecipes