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


Looking for a vibrant and nutritious dish that’s perfect for any occasion? Look no further than this delightful Wheat-Berry Salad with Grilled Tofu. Combining wholesome, chewy wheat berries with a medley of fresh vegetables and protein-packed, perfectly grilled tofu, this salad not only satisfies the palate but also nourishes the body.

Whether you’re looking for a hearty side dish, an energizing lunch, or a main course that keeps you feeling light and refreshed, this recipe checks all the boxes. The star of the dish, wheat berries, are not just tasty; they’re a fantastic source of fiber, vitamins, and minerals while providing a wonderful chewy texture that complements the crispness of the Boston lettuce and the sweetness of grilled bell peppers and tomatoes.

With all ingredients being vegetarian, vegan, and dairy-free, everyone can enjoy this dish guilt-free! A beautifully balanced tomato vinaigrette adds a zingy brightness, with the marinated tofu bringing a smoky flavor from the grill that elevates the entire meal. Whether it’s for a summer gathering or a cozy autumn evening, this Wheat-Berry Salad with Grilled Tofu is sure to impress. So grab your grill, gather your friends, and get ready to enjoy a plate of delicious, wholesome goodness!

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