Wheat-Berry Salad with Grilled Tofu

Vegetarian
Vegan
Dairy Free
Very Healthy
Health score
78%
Wheat-Berry Salad with Grilled Tofu
180 min.
4
406kcal

Suggestions

Discover the vibrant flavors and wholesome goodness of this Wheat-Berry Salad with Grilled Tofu, a perfect dish for anyone seeking a nutritious, satisfying meal that’s both vegan and dairy-free. This recipe combines the hearty texture of tender wheat berries with the smoky char of grilled tofu and garden-fresh vegetables, creating a delightful medley of tastes and textures in every bite. It’s an ideal choice for lunch, a side dish, or even a main course for those looking to eat healthily without sacrificing flavor.

What makes this salad so appealing is its balance of earthy, tangy, and fresh notes. The grilled yellow bell peppers and blistered cherry tomatoes add a smoky sweetness that beautifully complements the minty freshness of torn fresh mint leaves and crisp Boston lettuce. Meanwhile, the Kalamata olives and a tangy tomato vinaigrette, enriched with balsamic and red-wine vinegars, bring a savory depth and bright acidity that perfectly tie the dish together.

Thanks to the long-simmered whole wheat berries, this salad packs a wonderful chewy bite and a boost of complex carbohydrates and fiber, making it not only filling but sustaining. The tofu, marinated in a flavorful vinaigrette and soy sauce blend, provides an excellent plant-based protein source, ensuring the dish is balanced and nourishing.

Though the preparation takes some time, mainly to cook the wheat berries and marinate the tofu, the end result is worth every minute. Whether you’re hosting a healthy lunch, need a satisfying main dish, or want to impress friends with a colorful, nutrient-rich salad, this Wheat-Berry Salad with Grilled Tofu is sure to become a favorite in your cooking repertoire.

Ingredients

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

Equipment

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

Directions

  1. Purée 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. 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
29.422173914702%

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:923mg
40.13%
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
35.57%
Folate:141.62µg
35.4%
Iron:6.21mg
34.53%
Potassium:1167.32mg
33.35%
Copper:0.57mg
28.43%
Vitamin B6:0.52mg
25.83%
Phosphorus:226.86mg
22.69%
Magnesium:89.67mg
22.42%
Vitamin B3:3.36mg
16.78%
Vitamin B1:0.25mg
16.65%
Vitamin E:2.45mg
16.32%
Calcium:162.62mg
16.26%
Vitamin B2:0.2mg
11.89%
Zinc:1.49mg
9.93%
Vitamin B5:0.64mg
6.37%
Selenium:2.37µg
3.38%
Source:Epicurious