Wheat Berry and Bean Salad
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
Salad Ingredients: * 1 cup dry wheat berries, cooked and drained * 2 cups/500 ml cooked navy beans * 1 English cucumber, diced * 1 red 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 + pepper, to tasteDressing Ingredients: * 2 tbsp extra virgin olive oil, to taste * 2 tbsp balsamic vinegar * 1 tsp hot mustard * 1 tbsp soy sauce * 2 tbsp fresh lemon juice
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 pot, covered in 3 inches of water. Bring to a boil and then reduce heat to medium and simmer for 1 hour. Drain and cool.
In a large bowl, mix together the diced vegetables (cucumber, red pepper, tomato, minced garlic, parsley, green onions). Add in cooked and drained navy beans (or other bean of choice) and stir.
In a small bowl whisk together the dressing ingredients (olive oil, balsamic vinegar, mustard, soy sauce, fresh lemon juice). Set aside.
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. Garnish with additional parsley if desired.
Serving Size: serves 4; 2 cups per serving
Number of Servings: 4
Recipe submitted by SparkPeople user JO_JESSICA.
In a large bowl, mix together the diced vegetables (cucumber, red pepper, tomato, minced garlic, parsley, green onions). Add in cooked and drained navy beans (or other bean of choice) and stir.
In a small bowl whisk together the dressing ingredients (olive oil, balsamic vinegar, mustard, soy sauce, fresh lemon juice). Set aside.
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. Garnish with additional parsley if desired.
Serving Size: serves 4; 2 cups per serving
Number of Servings: 4
Recipe submitted by SparkPeople user JO_JESSICA.
Nutritional Info Amount Per Serving
- Calories: 285.0
- Total Fat: 8.3 g
- Cholesterol: 0.0 mg
- Sodium: 257.5 mg
- Total Carbs: 47.2 g
- Dietary Fiber: 13.8 g
- Protein: 11.7 g
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