Wheat Berry, Roasted Corn and Spinach Salad

Vegetarian
Dairy Free
Health score
5%
Wheat Berry, Roasted Corn and Spinach Salad
120 min.
6
251kcal

Suggestions


Discover the vibrant flavors and wholesome goodness of our Wheat Berry, Roasted 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 salad for a family gathering, a picnic, or even as a healthy snack to enjoy throughout the week.

The star of this salad is the hearty wheat berries, which provide a chewy texture and a nutty flavor that pairs beautifully with the sweetness of roasted corn. As the corn caramelizes in the oven, it develops a rich, smoky taste that elevates the entire dish. Fresh baby spinach and juicy cherry tomatoes add a burst of color and freshness, while the chopped onion brings a subtle crunch and depth of flavor.

To tie everything together, a zesty dressing made with orange juice, honey, and a hint of cayenne pepper adds a delightful tang and a touch of heat. This salad is not just a side dish; it can also serve as a stunning antipasti or starter, impressing your guests with its vibrant presentation and delicious taste. Let this Wheat Berry, Roasted Corn, and Spinach Salad be the star of your next meal, and enjoy the perfect balance of flavors and textures in every bite!

Ingredients

  • 3.5 cups water 
  • cup wheat berries uncooked
  • 0.5 teaspoon salt 
  • 12 oz corn frozen
  • tablespoon vegetable oil 
  • 0.5 teaspoon salt 
  • cups baby spinach 
  • cup cherry tomatoes 
  • 0.3 cup onion chopped
  • tablespoons vinegar white
  • teaspoon orange zest grated
  • tablespoons orange juice 
  • tablespoons vegetable oil 
  • tablespoon honey 
  • 0.1 teaspoon ground pepper red (cayenne)

Equipment

  • bowl
  • frying pan
  • sauce pan
  • oven
  • whisk
  • measuring cup

Directions

  1. In 2-quart saucepan, heat water, wheat berries and 1/2 teaspoon salt to a rolling boil over high heat. Reduce heat to low; cover and simmer 1 hour 15 minutes to 1 hour 30 minutes or until tender.
  2. Drain; rinse with cold water to cool.
  3. Drain well.
  4. Meanwhile, heat oven to 450°F. In ungreased 15x10x1-inch pan, evenly spread corn.
  5. Drizzle with 1 tablespoon oil; sprinkle with 1/2 teaspoon salt.
  6. Bake 15 minutes to roast corn. Set aside.
  7. In large bowl, stir together wheat berries, corn, spinach, tomatoes and onion.
  8. In 1-cup measuring cup, mix dressing ingredients with wire whisk until well blended. Stir into salad.
  9. Let stand 15 minutes before serving to blend flavors.

Nutrition Facts

Calories251kcal
Protein10.4%
Fat25.92%
Carbs63.68%

Properties

Glycemic Index
40.88
Glycemic Load
1.99
Inflammation Score
-7
Nutrition Score
9.9478261418965%

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:250.83kcal
12.54%
Fat:7.7g
11.85%
Saturated Fat:1.12g
7%
Carbohydrates:42.59g
14.2%
Net Carbohydrates:35.99g
13.09%
Sugar:4.3g
4.78%
Cholesterol:0mg
0%
Sodium:408.54mg
17.76%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.96g
13.92%
Vitamin K:61.57µg
58.63%
Fiber:6.6g
26.41%
Vitamin A:1091.61IU
21.83%
Vitamin C:16.38mg
19.86%
Folate:48.49µg
12.12%
Manganese:0.22mg
11.12%
Iron:1.94mg
10.8%
Potassium:301.25mg
8.61%
Magnesium:31.22mg
7.8%
Vitamin B6:0.15mg
7.67%
Phosphorus:64.62mg
6.46%
Vitamin E:0.92mg
6.1%
Vitamin B3:1.2mg
5.99%
Vitamin B1:0.08mg
5.59%
Vitamin B2:0.08mg
4.69%
Copper:0.09mg
4.5%
Calcium:37.38mg
3.74%
Zinc:0.52mg
3.49%
Vitamin B5:0.23mg
2.28%
Selenium:0.78µg
1.11%