Back-On-Track Wheatberry and Bean Salad
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 8
Ingredients
Salad:1-cup dry wheat berries, cooked and drained2-cups/500ml cooked navy beans (you can substitute with bean of choice)1 English cucumber, diced1 red bell pepper, diced1 large tomato, diced2 large garlic cloves, minced1-cup fresh parsley, diced with large stems removed4 green onions, dicedKosher salt and pepper, to tasteDressing:2-4 tbsp extra virgin olive oil, to taste (I used to tbsp)2 tbsp balsamic vinegar1 tsp hot mustard 1 tbsp Tamari soy sauce2 tbsp fresh lemon juice
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
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
Nutritional Info 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
Member Reviews
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ZELLAZM
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