Wheat Berry, Grilled Corn and Spinach Salad

Vegetarian
Dairy Free
Health score
3%
Wheat Berry, Grilled Corn and Spinach Salad
120 min.
6
204kcal

Suggestions


Discover the vibrant flavors and wholesome goodness of our Wheat Berry, Grilled Corn, and Spinach Salad! This delightful dish is not only vegetarian and dairy-free, but it also packs a nutritious punch, making it the perfect addition to any meal. With a preparation time of just 120 minutes, you can easily whip up this refreshing salad for a family gathering, a picnic, or even as a light snack.

The star of this recipe is the hearty wheat berries, which provide a chewy texture and nutty flavor that pairs beautifully with the sweetness of grilled corn. As you bite into the juicy cherry tomatoes and tender baby spinach, you'll experience a burst of freshness that elevates this salad to a whole new level. The zesty dressing, made with orange juice and a hint of honey, adds a delightful tang that ties all the ingredients together.

Not only is this salad a feast for the taste buds, but it also offers a balanced caloric breakdown, making it a guilt-free choice for health-conscious eaters. Whether served as a side dish, antipasti, or a starter, this Wheat Berry, Grilled Corn, and Spinach Salad is sure to impress your guests and leave them craving more. So, roll up your sleeves and get ready to enjoy a colorful, nutritious, and utterly delicious salad that celebrates the best of seasonal ingredients!

Ingredients

  • 3.5 cups water 
  • cup wheat berries uncooked
  • 0.5 teaspoon salt 
  • medium ears corn fresh sweet
  • cup cherry tomatoes cut in half
  • cups baby spinach 
  • 0.3 cup onion chopped
  • tablespoons vinegar white
  • teaspoon orange zest grated
  • tablespoons orange juice 
  • tablespoons vegetable oil 
  • tablespoon honey 
  • teaspoon salt 
  • 0.1 teaspoon ground pepper red (cayenne)

Equipment

  • bowl
  • sauce pan
  • whisk
  • grill
  • measuring cup

Directions

  1. In 2-quart saucepan, heat water, wheat berries and salt to a rolling boil over high heat. Reduce heat to low; cover and simmer 1 1/4 to 1 1/2 hours or until tender.
  2. Drain; rinse with cold water to cool.
  3. Drain well.
  4. Heat gas or charcoal grill.
  5. Place corn on grill over medium-high heat. Cover grill; cook 12 to 15 minutes, turning frequently, until tender. Cool slightly; cut corn from ears to measure about 2 cups.
  6. In large bowl, stir together wheat berries, corn, tomatoes, spinach and onion.
  7. In 1-cup measuring cup, mix vinegar, orange peel, orange juice, oil, honey, salt and red pepper with wire whisk. Stir into wheat berry mixture.
  8. Let stand 15 minutes before serving.

Nutrition Facts

Calories204kcal
Protein11.48%
Fat22.68%
Carbs65.84%

Properties

Glycemic Index
40.88
Glycemic Load
1.99
Inflammation Score
-7
Nutrition Score
8.6795651031577%

Flavonoids

Eriodictyol
0.01mg
Hesperetin
0.68mg
Naringenin
0.12mg
Luteolin
0.08mg
Isorhamnetin
0.33mg
Kaempferol
0.68mg
Myricetin
0.04mg
Quercetin
1.94mg

Nutrients percent of daily need

Calories:204.47kcal
10.22%
Fat:5.45g
8.39%
Saturated Fat:0.82g
5.11%
Carbohydrates:35.63g
11.88%
Net Carbohydrates:29.93g
10.88%
Sugar:6.43g
7.14%
Cholesterol:0mg
0%
Sodium:604.59mg
26.29%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.21g
12.42%
Vitamin K:57.5µg
54.76%
Vitamin A:1152.92IU
23.06%
Fiber:5.7g
22.78%
Vitamin C:14.61mg
17.71%
Folate:40.09µg
10.02%
Iron:1.74mg
9.65%
Manganese:0.19mg
9.43%
Potassium:226.4mg
6.47%
Magnesium:25.66mg
6.42%
Vitamin B1:0.08mg
5.21%
Vitamin E:0.75mg
5.02%
Phosphorus:45.56mg
4.56%
Vitamin B3:0.85mg
4.24%
Vitamin B6:0.08mg
4.17%
Copper:0.08mg
3.98%
Calcium:35.91mg
3.59%
Vitamin B5:0.31mg
3.05%
Vitamin B2:0.05mg
2.86%
Zinc:0.28mg
1.89%