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 throughout the week.

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 roasted corn and the freshness of baby spinach. Cherry tomatoes add a burst of color and juiciness, while the zesty dressing, made with orange juice and honey, elevates the dish with a refreshing citrus note. Each bite is a delightful combination of flavors and textures that will leave your taste buds dancing.

Not only is this salad a feast for the senses, but it also offers a balanced caloric profile, with 251 kcal per serving. It's an excellent choice for those looking to enjoy a healthy side dish, antipasti, or starter that doesn't compromise on taste. So gather your ingredients, roll up your sleeves, and get ready to impress your friends and family with this delicious and nutritious salad!

Ingredients

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

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 450F. 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
9.9456522309262%

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:214.75mg
9.34%
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
11.09%
Iron:1.94mg
10.79%
Potassium:301.21mg
8.61%
Magnesium:31.21mg
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:37.26mg
3.73%
Zinc:0.52mg
3.49%
Vitamin B5:0.23mg
2.28%
Selenium:0.78µg
1.11%