Wheat Berry Garden Vegetable Salad

Alicia Calvo, MPH, RDN, CDCES, CEDRD

Wheat Berries are high in protein and fiber. Their wholesome nutty flavor and slight crunch make a for a delicious side dish, or hearty breakfast cereal, or a perfect addition to soup.

Yield: 6

Ingredients:

Salad

• 1 cup dry wheat berries

• ½ red bell pepper, chopped

• ½ yellow bell pepper, chopped

• ½ orange bell pepper, chopped

• ¼ cup honey roasted peanuts, chopped

• ¼ cup dried wild blueberries or raisins

• 3 cups fresh baby spinach

• Salt and pepper taste

Dressing

• 2 Tbsp. white balsamic vinegar

• 1 Tbsp. olive oil

• 1 tsp. honey Dijon mustard

Instructions:

• Combine 2 ½ cups water and 1 cup dry wheat berries in a 4 quart pot and bring to a boil. Then let simmer 15 minutes or until wheat berries are tender, but still chewy in texture. Set aside to cool.

• While wheat berries are cooking, chop bell peppers, and peanuts.

• Mix bell peppers, peanuts, and dried blueberries or raisins into cooked wheat berries.

• Add salt and pepper to taste.

• Mix dressing and toss into wheat berry salad mixture.

• Refrigerate at least one hour.

• Toss in spinach before serving.

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Nutrition Facts:

Serving Size: 1 cups

Calories: 181

Total Fat: 5 g

Total Carbohydrate: 30 g

Dietary Fiber: 6 g

Protein: 6 g

Equivalents: 1 Starch, 1 Vegetable Protein, 1 Vegetable, 1 Fat