Sesame-Wheat Berry Salad

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

Suggestions


Discover the delightful flavors of our Sesame-Wheat Berry Salad, a vibrant and nutritious dish that is perfect for any occasion. This vegetarian and dairy-free salad is not only a feast for the eyes but also a wholesome addition to your meal repertoire. With its unique combination of textures and tastes, it serves as an excellent side dish, antipasti, or even a light snack.

Imagine the chewy goodness of wheat berries, perfectly cooked and combined with the crispness of fresh vegetables like shredded carrots, chopped celery, and cucumber. The addition of medium green onions adds a subtle sharpness, while the dressing, made with a harmonious blend of rice vinegar, sesame oil, and a hint of Thai chili garlic paste, elevates the salad to new heights. Toasted sesame seeds sprinkled on top provide a delightful crunch and nutty flavor that ties everything together.

This salad is not only delicious but also packed with nutrients, making it a guilt-free indulgence. With just 140 calories per serving, you can enjoy a generous portion without compromising your health goals. Whether you're hosting a gathering or simply looking for a refreshing dish to complement your meal, this Sesame-Wheat Berry Salad is sure to impress your guests and satisfy your taste buds. Prepare it ahead of time and add the toasted sesame seeds just before serving for an extra touch of flair!

Ingredients

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

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%