Sesame-Wheat Berry Salad

Vegetarian
Dairy Free
Health score
1%
Sesame-Wheat Berry Salad
120 min.
8
140kcal

Suggestions


Welcome to a delightful culinary adventure with our Sesame-Wheat Berry Salad! This vibrant and nutritious dish is perfect for those seeking a refreshing side that’s both vegetarian and dairy-free. Packed with wholesome ingredients, this salad is not only a feast for the eyes but also a powerhouse of flavor and texture.

Imagine the chewy goodness of wheat berries, perfectly cooked to tender perfection, mingling with crisp celery, refreshing cucumber, and sweet shredded carrots. The addition of green onions adds a delightful crunch, while toasted sesame seeds provide a nutty finish that elevates the entire dish. Each bite is a harmonious blend of flavors that will leave your taste buds dancing.

What sets this salad apart is its zesty dressing, a tantalizing mix of rice vinegar, sesame oil, and a hint of Thai chili garlic paste that brings a subtle kick. It’s a versatile dish that can be served as a side, antipasti, or even as a light snack, making it an ideal choice for gatherings or meal prep. With only 140 calories per serving, you can indulge guilt-free!

Whether you’re hosting a dinner party or simply looking to add a nutritious option to your meal rotation, this Sesame-Wheat Berry Salad is sure to impress. So, roll up your sleeves and get ready to create a dish that’s as delicious as it is healthy!

Ingredients

  • cup wheat berries uncooked
  • 2.5 cups chicken broth 
  • 0.5 cup celery chopped
  • 0.5 cup cucumber seeded chopped
  • 0.5 cup carrots shredded
  • 0.3 cup spring onion sliced
  • tablespoons sesame seed toasted
  • tablespoons sugar 
  • tablespoons rice vinegar 
  • tablespoon vegetable oil 
  • 1.5 teaspoons sesame oil 
  • teaspoon ginger/garlic paste 
  • 0.5 teaspoon soy sauce reduced-sodium

Equipment

  • bowl
  • sauce pan

Directions

  1. In 2-quart saucepan, heat wheat berries and chicken broth to boiling over high heat; stir. Reduce heat to low; cover and simmer about 1 hour or until wheat is tender.
  2. Drain and cool to room temperature, about 20 minutes.
  3. Meanwhile, in small jar with tight-fitting lid, mix dressing ingredients. Cover; shake well.
  4. In medium bowl, mix remaining salad ingredients.
  5. Pour dressing over salad; toss to coat. If making ahead, add toasted sesame seed just before serving.

Nutrition Facts

Calories140kcal
Protein12.2%
Fat24.3%
Carbs63.5%

Properties

Glycemic Index
38.87
Glycemic Load
2.58
Inflammation Score
-7
Nutrition Score
4.7478261039309%

Flavonoids

Apigenin
0.18mg
Luteolin
0.08mg
Kaempferol
0.08mg
Myricetin
0.01mg
Quercetin
0.39mg

Nutrients percent of daily need

Calories:140.4kcal
7.02%
Fat:3.94g
6.06%
Saturated Fat:0.52g
3.27%
Carbohydrates:23.15g
7.72%
Net Carbohydrates:19.1g
6.94%
Sugar:3.98g
4.42%
Cholesterol:1.47mg
0.49%
Sodium:295.38mg
12.84%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.45g
8.9%
Vitamin A:1403.67IU
28.07%
Fiber:4.05g
16.19%
Vitamin K:13.21µg
12.58%
Iron:1.26mg
7.01%
Manganese:0.13mg
6.3%
Copper:0.11mg
5.47%
Calcium:43.62mg
4.36%
Vitamin B2:0.06mg
3.71%
Vitamin B1:0.04mg
2.9%
Magnesium:11.44mg
2.86%
Potassium:88.27mg
2.52%
Phosphorus:24.37mg
2.44%
Vitamin B6:0.05mg
2.3%
Folate:9.05µg
2.26%
Vitamin C:1.72mg
2.08%
Vitamin B3:0.38mg
1.89%
Vitamin E:0.28mg
1.83%
Zinc:0.27mg
1.8%
Selenium:1.17µg
1.67%