Wheatberry Salad

Vegetarian
Vegan
Dairy Free
Health score
9%
Wheatberry Salad
90 min.
6
259kcal

Suggestions

Ingredients

  • tablespoons balsamic vinegar 
  • 0.5 teaspoon pepper black freshly ground
  • small carrots diced
  • servings kosher salt 
  • tablespoons olive oil good divided
  • 0.5  bell pepper diced red
  • cup onion diced red finely (1 onion)
  •  scallions white green minced
  • cup winter wheatberries hard

Equipment

  • bowl
  • sauce pan

Directions

  1. Place the wheatberries and 3 cups of boiling salted water in a saucepan and cook, uncovered, over low heat for approximately 45 minutes, or until they are soft.
  2. Drain.
  3. Saute the red onion in 2 tablespoons of olive oil over medium-low heat until translucent, approximately 5 minutes. Turn off the heat and add the remaining 4 tablespoons (1/4 cup) of olive oil and the balsamic vinegar.
  4. In a large bowl, combine the warm wheatberries, sauteed onions, scallions, red bell pepper, carrot, 1/2 teaspoon salt, and the pepper. Allow the salad to sit for at least 30 minutes for the wheatberries to absorb the sauce. Season, to taste, and serve at room temperature.

Nutrition Facts

Calories259kcal
Protein7.6%
Fat48.82%
Carbs43.58%

Properties

Glycemic Index
36.64
Glycemic Load
1.51
Inflammation Score
-8
Nutrition Score
6.5960868402668%

Flavonoids

Apigenin
0.02mg
Luteolin
0.09mg
Isorhamnetin
1.34mg
Kaempferol
0.28mg
Myricetin
0.01mg
Quercetin
6.09mg

Nutrients percent of daily need

Calories:258.56kcal
12.93%
Fat:14.46g
22.25%
Saturated Fat:1.96g
12.22%
Carbohydrates:29.05g
9.68%
Net Carbohydrates:23.51g
8.55%
Sugar:2.88g
3.2%
Cholesterol:0mg
0%
Sodium:203.5mg
8.85%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.07g
10.13%
Vitamin A:1763.92IU
35.28%
Fiber:5.54g
22.15%
Vitamin K:22.81µg
21.73%
Vitamin C:16.29mg
19.74%
Vitamin E:2.27mg
15.12%
Iron:1.41mg
7.85%
Manganese:0.1mg
4.79%
Vitamin B6:0.08mg
3.83%
Folate:15.08µg
3.77%
Potassium:111.45mg
3.18%
Calcium:31.15mg
3.11%
Vitamin B1:0.03mg
1.77%
Magnesium:6.99mg
1.75%
Phosphorus:16.73mg
1.67%
Vitamin B2:0.03mg
1.5%
Copper:0.02mg
1.23%
Vitamin B3:0.24mg
1.22%