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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 141.4
  • Total Fat: 5.0 g
  • Cholesterol: 2.5 mg
  • Sodium: 171.1 mg
  • Total Carbs: 22.8 g
  • Dietary Fiber: 5.3 g
  • Protein: 6.4 g

View full nutritional breakdown of Beet and Wheat Berry Salad with Spinach and Parmesan calories by ingredient
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Beet and Wheat Berry Salad with Spinach and Parmesan

Submitted by: CHEF_MEG
Beet and Wheat Berry Salad with Spinach and Parmesan

Introduction

Combined with chewy wheat berries, a tangy vinaigrette and salty Parmesan, this beet salad makes for a light supper or substantial side. Combined with chewy wheat berries, a tangy vinaigrette and salty Parmesan, this beet salad makes for a light supper or substantial side.
Number of Servings: 4

Ingredients

    1 cup wheat berries or farro, rinsed
    3 medium beets (about 1/2 pound), stems removed
    2 tablespoons red wine vinegar
    1 teaspoon Dijon mustard
    1 tablespoon olive oil
    1/4 teaspoon black pepper
    2 large shallots, minced (about 2 tablespoons)
    1/4 cup chopped parsley
    10 ounces fresh spinach*
    2 tablespoons shaved or shredded Parmesan cheese

    * We used one 10-ounce bag of fresh spinach, which yielded about 8 cups.

Tips

If you don't like beets, give the golden variety a try. Not only will they not stain everything they touch, but they are sweeter.

Leaving 2 inches of the beet stem still attached while cooking will prevent the beet from bleeding colorful juices all over the place. Choose small to medium beets, which are milder and sweeter.

Farro (sometimes called emmer wheat), is listed as an alternative to wheat berries. (You could also use barley, spelt, or your favorite whole grain.) The semi-pearled variety cooks quickly and works well in soups and stews in addition to salads.


Directions

Add the wheat berries (or farro) and two cups water to a medium saucepan. Bring to a boil over medium-high heat, then reduce heat to medium and cover the pan with a lid. Cook for 25 minutes, until the wheat berries are tender.
While the wheat berries are cooking, wrap the beets in wet paper towels and place in a microwave-safe dish. Cook on high for seven to eight minutes, until the beets are tender. Remove from the microwave and allow to cool slightly.
While the beets are cooling, prepare the dressing. Add the vinegar and mustard to a small food processor or mixing bowl. Add the oil in a steady stream while mixing or processing. Stir in the pepper, shallots and parsley.
Just before the wheat berries are cooked, remove the lid and add the spinach. Stir to combine and replace the lid.
Chop the now cooled beets into bite-size pieces.
Toss the cooked wheat berries and spinach with the dressing and beets. Transfer to a serving dish or plates and add the cheese. Serve immediately or see below for make-ahead directions.

Serving Size: Makes 4 heaping cups.

Note: If you're making this ahead of time, don't wilt the spinach. Add it and the cheese just before serving.






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Member Ratings For This Recipe


  • Incredible!
    4 of 4 people found this review helpful
    I substituted Barley and the whole family loved it. - 11/17/12

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  • Incredible!
    2 of 2 people found this review helpful
    The yellow beets would keep the color of the dish from bleeding into the other ingredients, it's more appealing to the eye, the flavors together are wonderfu! - 11/17/12

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  • 0 of 1 people found this review helpful
    Giving this one a try today w/o parmesan. Looks great, and I love farro. Thanks for the recipe! - 8/18/13

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  • I made this pretty much as written using yellow organic beets. The dressing is really key - it gives it all a really good flavor. Check the cooking time on the farro as the package I bought had a shorter cooking time. Serving size was very large. - 3/15/13

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  • O.K.
    0 of 8 people found this review helpful
    My guess is that the yellow beets don't bleed all over that salad.
    Looks good, though. - 11/17/12

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  • 0 of 4 people found this review helpful
    I did not know there were yellow ones!!! Will keep my eyes opened for them for sure - 11/17/12

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  • 0 of 5 people found this review helpful
    will try with red beet. Do not know yellow ones or if I can find it. Sounds good though. C - 10/25/12

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