Wheat Berry Salad

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

Suggestions


Welcome to a delightful culinary adventure with our Wheat Berry Salad! This vibrant and nutritious dish is perfect for those seeking a healthy yet satisfying side or starter. Packed with an array of colorful vegetables, including crisp broccoli, crunchy cauliflower, and juicy grape tomatoes, this salad is not only visually appealing but also bursting with flavor.

Wheat berries, the star of this recipe, are whole grains that offer a chewy texture and a nutty taste, making them an excellent base for any salad. They are rich in fiber, protein, and essential nutrients, ensuring that each bite is as wholesome as it is delicious. Combined with the creamy feta cheese and a zesty dressing of red wine vinegar and mayonnaise, this salad strikes the perfect balance between freshness and indulgence.

Whether you're hosting a gathering, looking for a healthy snack, or simply want to elevate your meal prep game, this Wheat Berry Salad is a fantastic choice. It’s vegetarian-friendly and can be enjoyed as a side dish, antipasti, or even as a light lunch on its own. Plus, with a preparation time of just over two hours, you can easily make it ahead of time, allowing the flavors to meld beautifully in the refrigerator. Dive into this refreshing salad and treat your taste buds to a wholesome experience!

Ingredients

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

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%