Smoked Salmon and Wheat Berry Salad

Dairy Free
Health score
16%
Smoked Salmon and Wheat Berry Salad
555 min.
4
395kcal

Suggestions


Welcome to a delightful culinary experience with our Smoked Salmon and Wheat Berry Salad! This dish is not only a feast for the eyes but also a celebration of flavors and textures that will leave your taste buds dancing. Perfectly suited for a light lunch, a vibrant side dish, or even a main course, this salad is a versatile addition to any meal.

Imagine the nutty chewiness of wheat berries combined with the rich, smoky essence of salmon, all brought together with the crisp freshness of diced Fuji apples and the crunch of toasted walnuts. Each bite is a harmonious blend of savory and sweet, enhanced by a zesty dressing made with fresh lemon juice and Dijon mustard. Plus, it’s dairy-free, making it a great option for those with dietary restrictions.

With a preparation time of just under 10 hours, including soaking and cooking the wheat berries, this salad is well worth the wait. It serves four, making it ideal for sharing with family or friends. At only 395 calories per serving, you can indulge guilt-free while enjoying a nutritious meal packed with protein, healthy fats, and wholesome carbohydrates. Get ready to impress your guests or simply treat yourself to this deliciously satisfying dish!

Ingredients

  • medium celery stalks thinly sliced
  • tablespoon dijon mustard 
  • 1.5 cups fuji apple diced
  • 0.5 teaspoon pepper black
  • 0.5 teaspoon kosher salt 
  • tablespoons juice of lemon fresh
  • teaspoon lemon zest grated
  • tablespoons olive oil extra virgin extra-virgin
  • 0.5 cup onion red vertically sliced
  • ounces salmon smoked cut into 1-inch pieces
  • 0.5 cup walnut pieces toasted chopped
  • cup wheat berries uncooked

Equipment

  • bowl
  • sauce pan
  • whisk

Directions

  1. Place wheat berries in a medium bowl; cover with water to 2 inches above wheat berries. Cover and let stand 8 hours.
  2. Drain.
  3. Place wheat berries in a saucepan. Cover with water to 2 inches above wheat berries; bring to a boil. Reduce heat, and cook, uncovered, 1 hour or until tender.
  4. Drain.
  5. Combine wheat berries, apple, and next 4 ingredients (through celery) in a large bowl.
  6. Combine oil and remaining ingredients in a small bowl, stirring with a whisk.
  7. Drizzle dressing over wheat berry mixture; toss to coat.

Nutrition Facts

Calories395kcal
Protein14.17%
Fat40.44%
Carbs45.39%

Properties

Glycemic Index
43.75
Glycemic Load
2.38
Inflammation Score
-4
Nutrition Score
11.456521651019%

Flavonoids

Cyanidin
1.13mg
Peonidin
0.01mg
Catechin
0.61mg
Epigallocatechin
0.12mg
Epicatechin
3.53mg
Epigallocatechin 3-gallate
0.09mg
Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Apigenin
0.07mg
Luteolin
0.09mg
Isorhamnetin
1mg
Kaempferol
0.2mg
Myricetin
0.01mg
Quercetin
5.98mg

Nutrients percent of daily need

Calories:394.82kcal
19.74%
Fat:18.57g
28.57%
Saturated Fat:2.16g
13.53%
Carbohydrates:46.91g
15.64%
Net Carbohydrates:37.47g
13.63%
Sugar:6.4g
7.11%
Cholesterol:6.52mg
2.17%
Sodium:557.65mg
24.25%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.65g
29.29%
Fiber:9.44g
37.77%
Vitamin D:4.85µg
32.32%
Manganese:0.6mg
29.88%
Copper:0.33mg
16.34%
Selenium:11.31µg
16.16%
Vitamin B12:0.92µg
15.4%
Iron:2.5mg
13.91%
Phosphorus:113.64mg
11.36%
Vitamin E:1.62mg
10.77%
Vitamin B6:0.21mg
10.48%
Vitamin C:7.45mg
9.03%
Magnesium:35.53mg
8.88%
Vitamin B3:1.61mg
8.03%
Vitamin K:6.8µg
6.48%
Potassium:216.27mg
6.18%
Folate:22.7µg
5.67%
Vitamin B1:0.08mg
5.56%
Calcium:52.72mg
5.27%
Vitamin B2:0.07mg
4.34%
Zinc:0.63mg
4.19%
Vitamin B5:0.41mg
4.14%
Vitamin A:67.01IU
1.34%
Source:My Recipes