Wheat Berry Salad

Vegetarian
Health score
5%
Wheat Berry Salad
165 min.
5
295kcal

Suggestions


Discover the delightful flavors and textures of our Wheat Berry Salad, a vibrant and nutritious dish that is perfect for any occasion. This vegetarian salad is not only a feast for the eyes but also a wholesome addition to your meal repertoire. With its hearty wheat berries, fresh vegetables, and a zesty dressing, it’s a side dish that will impress your family and friends.

Wheat berries are a fantastic source of fiber and protein, making this salad a satisfying choice for those looking to maintain a healthy lifestyle. The combination of crunchy broccoli, cauliflower, and sweet grape tomatoes adds a refreshing crunch, while the crumbled feta cheese brings a creamy richness that elevates the dish to new heights. The dressing, made with vegetable oil, red wine vinegar, and a hint of garlic, ties all the ingredients together, creating a harmonious blend of flavors.

Whether you’re serving it as an antipasti, a starter, or a snack, this Wheat Berry Salad is sure to be a hit. It’s also incredibly versatile; feel free to customize it with your favorite vegetables or herbs. Best of all, it can be prepared in advance, allowing the flavors to meld beautifully in the refrigerator. So why not treat yourself to this delicious and nutritious salad? Your taste buds will thank you!

Ingredients

  • 0.8 cup wheat berries uncooked
  • cups water 
  • 0.3 cup vegetable oil 
  • tablespoons salad dressing 
  • tablespoons red wine vinegar 
  • 0.5 teaspoon salt 
  • 0.3 teaspoon garlic powder 
  • 0.1 teaspoon pepper 
  • cup broccoli chopped
  • cup cauliflower chopped
  • cup cherry tomatoes cut in half
  • 0.5 cup bell pepper green chopped
  • 0.3 cup spring onion sliced
  • oz feta cheese crumbled

Equipment

  • bowl
  • sauce pan

Directions

  1. In 3-quart saucepan, soak wheat berries in water 30 minutes.
  2. Heat berries and water to boiling over high heat. Reduce heat to low; partially cover and simmer 55 to 60 minutes or until wheat berries are tender.
  3. Drain; rinse with cold water.
  4. In small bowl, mix dressing ingredients until well blended.
  5. In large serving bowl, toss wheat berries, salad ingredients and dressing. Cover; refrigerate at least 1 hour before serving.

Nutrition Facts

Calories295kcal
Protein9.26%
Fat55.23%
Carbs35.51%

Properties

Glycemic Index
34
Glycemic Load
0.67
Inflammation Score
-5
Nutrition Score
11.011739152929%

Flavonoids

Apigenin
0.01mg
Luteolin
0.86mg
Kaempferol
1.53mg
Myricetin
0.01mg
Quercetin
1.75mg

Nutrients percent of daily need

Calories:294.65kcal
14.73%
Fat:18.68g
28.73%
Saturated Fat:3.95g
24.7%
Carbohydrates:27.02g
9.01%
Net Carbohydrates:21.55g
7.84%
Sugar:2.51g
2.78%
Cholesterol:10.09mg
3.36%
Sodium:441.44mg
19.19%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.05g
14.1%
Vitamin K:63.49µg
60.47%
Vitamin C:45.11mg
54.68%
Fiber:5.47g
21.9%
Vitamin E:1.74mg
11.57%
Calcium:96.11mg
9.61%
Vitamin B6:0.18mg
9.09%
Iron:1.63mg
9.07%
Folate:34.76µg
8.69%
Vitamin B2:0.14mg
8.43%
Vitamin A:410.49IU
8.21%
Phosphorus:73.83mg
7.38%
Manganese:0.14mg
7.08%
Potassium:236.83mg
6.77%
Vitamin B1:0.06mg
4.25%
Copper:0.08mg
4.12%
Magnesium:16.17mg
4.04%
Vitamin B5:0.4mg
4.03%
Zinc:0.56mg
3.73%
Selenium:2.59µg
3.7%
Vitamin B12:0.19µg
3.19%
Vitamin B3:0.59mg
2.96%