Wheat-Berry Salad with Grilled Tofu

Vegetarian
Vegan
Dairy Free
Very Healthy
Health score
60%
Wheat-Berry Salad with Grilled Tofu
60 min.
4
406kcal

Suggestions


Indulge in the vibrant flavors and textures of our Wheat-Berry Salad with Grilled Tofu—a dish that celebrates the beauty of wholesome vegetarian ingredients! This salad is not only a feast for the eyes but also a nourishing choice for lunch, a versatile side dish, or even a light main course. Packed with nutrient-dense wheat berries, fresh vegetables, and marinated tofu, it promises to tantalize your taste buds while keeping you feeling energized and satisfied.

Imagine sinking your teeth into succulent, grilled tofu layered atop a bed of fresh Boston lettuce and complemented by the crunch of celery, the sweetness of grilled bell peppers, and the zesty pop of cherry tomatoes. Each bite is enriched with aromatic fresh mint and the briny goodness of Kalamata olives, creating a delightful symphony of flavors. Dressed in a homemade vinaigrette that brings a tangy brightness to the vibrant ingredients, this salad is a culinary escape that will transport you to summer picnics and sun-soaked gatherings.

Ready in just one hour, this recipe is perfect for meal prepping or impressing friends during gatherings. It embodies a philosophy of health and happiness, as it aligns with plant-based living, making it suitable for vegans, vegetarians, and those seeking a dairy-free option. Whether you’re looking to nourish your body or simply seeking a delicious meal, this Wheat-Berry Salad with Grilled Tofu is sure to become a favorite in your collection!

Ingredients

  • tablespoon balsamic vinegar 
  • 0.3 teaspoon pepper black
  • cups boston lettuce 
  •  celery stalks halved lengthwise thinly sliced
  • 0.5 pound cherry tomatoes ( 14)
  • teaspoons dijon mustard 
  • 14 ounce extra tofu thick
  • cup mint leaves fresh
  • 0.5 cup oil-cured olives black such as kalamata, halved pitted
  • 0.5 cup olive oil extra virgin extra-virgin
  • 0.3 cup red-wine vinegar 
  • 0.5 teaspoon salt 
  • teaspoon salt 
  •  spring onion halved lengthwise thinly sliced
  • tablespoon soya sauce 
  • teaspoons sugar 
  • cup tomatoes 
  • 0.5 pounds tomatoes chopped
  • cup wheat berries (whole-grain wheat)
  • 1.5 pounds bell pepper yellow

Equipment

  • bowl
  • frying pan
  • sauce pan
  • blender
  • grill
  • ziploc bags
  • spatula
  • skewers
  • tongs
  • grill pan
  • broiler pan

Directions

  1. Pure all vinaigrette ingredients in a blender. Reserve 1 cup vinaigrette for marinating tofu.
  2. Combine reserved vinaigrette and soy sauce in a sealable plastic bag.
  3. Add tofu, seal bag, and turn to coat. Marinate, chilled, turning bag over occasionally, at least 30 minutes and up to 1 day. Bring to room temperature, about 30 minutes, before grilling.
  4. Simmer wheat berries in unsalted water in a 2- to 3-quart saucepan, partially covered, until tender but still chewy, 1 1/4 to 1 1/2 hours.
  5. Drain, then return to pan and stir in salt. Cool to room temperature.
  6. Prepare grill for direct-heat cooking over hot charcoal.
  7. Pour off marinade from tofu and pat dry, then transfer to a plate.
  8. Thread tomatoes 1/4 inch apart onto skewers.
  9. Oil grill rack and grill bell peppers, covered only if using a gas grill, turning occasionally with tongs, until skins are blackened, 10 to 12 minutes.
  10. Transfer to a bowl, then cover and let steam 10 minutes.
  11. Grill tomatoes, covered only if using a gas grill, turning over once, until blistered and softened, 3 to 4 minutes.
  12. Oil grill rack well, then grill tofu, covered only if using a gas grill, until grill marks appear, about 3 minutes. Loosen tofu with a metal spatula, then turn over and grill until heated through and grill marks appear, about 3 minutes more.
  13. Transfer to a clean plate and cover.
  14. Assemble salad: Stir together tomatoes, celery, scallions, olives, wheat berries, and 1/2 cup vinaigrette.
  15. Let stand, uncovered, 15 minutes.
  16. Peel and seed peppers, then cut into 1-inch-wide strips. Stir into wheat-berry mixture.
  17. Halve pieces of tofu diagonally (for a total of 8 triangles).
  18. Toss lettuce and mint on a platter, then top with wheat-berry mixture and tofu.
  19. Drizzle with some vinaigrette; serve remainder on the side.
  20. Cooks' note:If you aren't able to grill outdoors, you can cook the tofu and tomatoes in a hot lightly oiled well-seasoned large (2-burner) ridged grill pan. Bell peppers can be broiled on rack of a broiler pan about 2 inches from heat, turning over once, 10 to 20 minutes.

Nutrition Facts

Calories406kcal
Protein18.16%
Fat23.95%
Carbs57.89%

Properties

Glycemic Index
84.77
Glycemic Load
2.9
Inflammation Score
-10
Nutrition Score
29.430434848951%

Flavonoids

Eriodictyol
3.48mg
Hesperetin
1.14mg
Naringenin
0.64mg
Apigenin
0.72mg
Luteolin
3.32mg
Kaempferol
0.25mg
Myricetin
0.5mg
Quercetin
5.73mg

Nutrients percent of daily need

Calories:406.01kcal
20.3%
Fat:11.42g
17.57%
Saturated Fat:1.54g
9.59%
Carbohydrates:62.14g
20.71%
Net Carbohydrates:49.58g
18.03%
Sugar:8.62g
9.58%
Cholesterol:0mg
0%
Sodium:1504.37mg
65.41%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.49g
38.97%
Vitamin C:346.15mg
419.57%
Vitamin K:108.97µg
103.78%
Vitamin A:4533.93IU
90.68%
Fiber:12.56g
50.23%
Manganese:0.71mg
35.65%
Folate:141.62µg
35.4%
Iron:6.22mg
34.55%
Potassium:1167.44mg
33.36%
Copper:0.57mg
28.46%
Vitamin B6:0.52mg
25.83%
Phosphorus:226.86mg
22.69%
Magnesium:89.69mg
22.42%
Vitamin B3:3.36mg
16.78%
Vitamin B1:0.25mg
16.65%
Vitamin E:2.45mg
16.32%
Calcium:162.98mg
16.3%
Vitamin B2:0.2mg
11.89%
Zinc:1.49mg
9.94%
Vitamin B5:0.64mg
6.37%
Selenium:2.37µg
3.38%
Source:Epicurious