Wheat Berry Salad with Butternut Squash and Peppers

Vegetarian
Vegan
Dairy Free
Health score
57%
Wheat Berry Salad with Butternut Squash and Peppers
105 min.
6
334kcal

Suggestions

Ingredients

  • tablespoons basil chiffonade fresh
  • medium butternut squash peeled seeded cut into 3/4-inch cubes ( 2 cups)
  • teaspoons dijon mustard 
  • 0.3 cup currants dried
  • 0.3 cup garlic peeled
  • 0.5  bell pepper green such as anaheim or poblano, stemmed, seeded and quartered
  • servings kosher salt and pepper black freshly ground
  • tablespoons olive oil extra-virgin plus more for drizzling
  • 0.5  bell pepper red stemmed seeded quartered
  •  onion red peeled quartered
  • tablespoons red wine vinegar 
  • cup winter wheat berries hard
  • 0.5  bell pepper yellow stemmed seeded quartered

Equipment

  • bowl
  • sauce pan
  • oven
  • whisk
  • aluminum foil

Directions

  1. Preheat the oven to 375 degrees F.
  2. Place the wheat berries and 3 cups of boiling salted water in a saucepan over low heat and cook, uncovered, until they are soft, about 45 minutes.
  3. Drain.
  4. Place the squash, onion, red and yellow bell peppers and green pepper on a sheet tray and drizzle with olive oil.
  5. Sprinkle with salt and pepper and toss to combine.
  6. Lay out a piece of foil and add the garlic.
  7. Drizzle with oil and sprinkle with salt and pepper. Wrap the garlic in the foil and add to the sheet tray. Roast the vegetables until the peppers are lightly charred and the squash is tender and evenly browned, about 30 minutes, tossing halfway through for even cooking.
  8. Remove the vegetables from the oven and let stand until cool enough to handle. Finely dice the onion and peppers.
  9. Add to a large bowl with the squash and set aside.
  10. Add the garlic to a small bowl and mash it with a fork Stir in the vinegar and mustard and season with salt and pepper.
  11. Whisk in the olive oil.
  12. In a large bowl, combine the warm wheat berries, roasted vegetables and vinaigrette. Allow the salad to sit for at least 30 minutes for the wheat berries to absorb the dressing. Just before serving, add the currants and basil and season with salt and pepper.
  13. Serve at room temperature.

Nutrition Facts

Calories334kcal
Protein7.76%
Fat37.43%
Carbs54.81%

Properties

Glycemic Index
43
Glycemic Load
2.17
Inflammation Score
-10
Nutrition Score
18.073912869329%

Flavonoids

Apigenin
0.01mg
Luteolin
0.65mg
Isorhamnetin
0.92mg
Kaempferol
0.14mg
Myricetin
0.12mg
Quercetin
4.17mg

Nutrients percent of daily need

Calories:333.91kcal
16.7%
Fat:14.69g
22.59%
Saturated Fat:2g
12.48%
Carbohydrates:48.39g
16.13%
Net Carbohydrates:40.18g
14.61%
Sugar:8g
8.89%
Cholesterol:0mg
0%
Sodium:29.23mg
1.27%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.85g
13.7%
Vitamin A:13696.67IU
273.93%
Vitamin C:68.67mg
83.24%
Fiber:8.21g
32.85%
Vitamin E:4.04mg
26.91%
Manganese:0.46mg
23.18%
Vitamin B6:0.37mg
18.64%
Potassium:603.3mg
17.24%
Iron:2.47mg
13.72%
Vitamin K:14.35µg
13.66%
Magnesium:52.88mg
13.22%
Folate:46.72µg
11.68%
Vitamin B1:0.17mg
11.44%
Calcium:100.46mg
10.05%
Vitamin B3:1.91mg
9.54%
Copper:0.16mg
7.82%
Phosphorus:70.85mg
7.08%
Vitamin B5:0.62mg
6.25%
Vitamin B2:0.06mg
3.54%
Selenium:2.18µg
3.11%
Zinc:0.38mg
2.53%