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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 278.7
  • Total Fat: 5.0 g
  • Cholesterol: 0.0 mg
  • Sodium: 142.3 mg
  • Total Carbs: 51.8 g
  • Dietary Fiber: 11.9 g
  • Protein: 11.3 g

View full nutritional breakdown of Back-On-Track Wheatberry and Bean Salad calories by ingredient
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Back-On-Track Wheatberry and Bean Salad

Submitted by: ESCHMIEDT
Back-On-Track Wheatberry and Bean Salad

Introduction

One of my favorite salads of all time and one of the most popular on the blog www.ohsheglows.com. It has so many amazing flavors and textures and it is high in protein and fiber too. One of my favorite salads of all time and one of the most popular on the blog www.ohsheglows.com. It has so many amazing flavors and textures and it is high in protein and fiber too.
Number of Servings: 8

Ingredients

    Salad:

    1-cup dry wheat berries, cooked and drained
    2-cups/500ml cooked navy beans (you can substitute with bean of choice)
    1 English cucumber, diced
    1 red bell pepper, diced
    1 large tomato, diced
    2 large garlic cloves, minced
    1-cup fresh parsley, diced with large stems removed
    4 green onions, diced
    Kosher salt and pepper, to taste

    Dressing:

    2-4 tbsp extra virgin olive oil, to taste (I used to tbsp)
    2 tbsp balsamic vinegar
    1 tsp hot mustard
    1 tbsp Tamari soy sauce
    2 tbsp fresh lemon juice

Tips

Wheat berries do not have to be soaked overnight. You can just cook them for an hour on medium heat after initial bringing water to a boil to render the same results.


Directions

1. In a medium bowl, soak the wheat berries overnight in cold water. The next day, drain the wheat berries and place in a medium-sized saucepan, covered with 3-inches of water. Bring to a boil and then reduce heat to medium and simmer for an hour. Drain and cool.

2. In a large bowl, mix together the diced vegetables (cucumber, red bell pepper, tomato, minced garlic, parsley, green onions). Add in cooked and drained navy beans (or legume of preference) and stir.

3. In a small bowl, mix together the dressing ingredients (olive oil, balsamic vinegar, mustard, Tamari, fresh lemon juice). Set aside.

4. When the wheat berries are ready, drain and rinse and then stir into the salad. Add the dressing just before serving and stir well. Now season with kosher salt and freshly ground black pepper to taste.

Serving Size: makes 8, 1-cup servings






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Member Ratings For This Recipe

  • Thanks for posting! It's the 3rd of "The 5 Best Salads of 2011" from ohsheglows that I've tried - all great!

    Might use quinoa or buckwheat instead of the wheatberries for a little different flavor. Sometimes make a half recipe, usually just cooking for myself and still have plenty of leftovers. - 5/5/12

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