Beet and Wheat Berry Salad with Spinach and Parmesan
- 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
IntroductionCombined 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.
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.
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.
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.