SparkPeople Advertisers Keep the Site Free
Be the first to
rate this recipe!
Create a Recipe Makeover

Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 199.4
  • Total Fat: 5.6 g
  • Cholesterol: 1.6 mg
  • Sodium: 411.7 mg
  • Total Carbs: 31.7 g
  • Dietary Fiber: 6.2 g
  • Protein: 7.7 g

View full nutritional breakdown of Wheat Berry Salad calories by ingredient
Report Inappropriate Recipe

Wheat Berry Salad

Submitted by: DINNYMO26

Introduction

A delicious, chewy hot or cold salad. High in fiber, low in fat. Can be a meal or a side dish. A delicious, chewy hot or cold salad. High in fiber, low in fat. Can be a meal or a side dish.
Number of Servings: 8

Ingredients

    2.5 C Chicken or Vegetable Broth
    1 C Wheat Berries
    1 tsp Olive Oil
    2 cloves garlic
    1/2 Red Onion
    1/2 Yellow Pepper
    1 C Chopped Tomatoes (fresh or canned)
    5 Leaves Basil (fresh, chopped) or 1 tsp dried basil
    1/4 C Good Seasons Italian Salad Dressing - make mine with Olive Oil and balsamic vinegar -use fat-free or reduced calorie if desired)
    Pepper to taste

Directions

Cook wheat berries in chicken broth until tender, about 45 minutes. Meanwhile, prepare other ingredients: sautee onion in olive oil under low heat until slightly cooked. Add garlic and peppers, and sautee for 2 minutes, making sure not to burn garlic. Place in bowl, along with tomatoes and salad dressing. When wheat berries are cooked, drain and add to salad ingredients. Mix gently. Add basil and pepper, and mix. Serve.

* Can be prepared ahead and stored in the refrigerator. The longer you wait, the more the flavors blend.
* You can add all ingredients raw - red onion, tomatoes, peppers, etc. Only the wheat berries need to be cooked, and can be served chilled.
* I find cooking the onions and garlic slightly mellows their flavor
* Add any vegetables you like.
* For more spice, add a chopped serrano chili.






Great Stories from around the Web


Rate This Recipe