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Greek Grain Salad

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Greek Grain Salad
  • Prep Time 35 min
  • Total Time 1 hr 15 min
  • Servings 6
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Go Greek with this whole grain, flavorful salad that’s chock-full of fresh veggies and bright summery flavors.

Ingredients

1
cup wheat berries
3 1/2
cups water
5
tablespoons lemon juice
1
tablespoon pepperoncini pepper liquid (from pepperoncini jar)
1
tablespoon red wine vinegar
2
teaspoons olive oil
2
tablespoons chopped fresh oregano leaves
1/4
teaspoon salt
1/2
teaspoon pepper
3
cloves garlic, finely chopped
1
English (seedless) cucumber, diced (2 cups)
4
plum (Roma) tomatoes, diced (2 cups)
1/4
cup kalamata olives, pitted and sliced (about 16 small)
2
pepperoncini peppers (bottled Italian peppers), drained, diced
1/4
red onion, sliced
2
oz crumbled feta cheese

Directions

  • 1 In 2-quart saucepan, heat wheat berries and water to boiling. Reduce heat; cover and simmer about 1 hour or until tender.
  • 2 Meanwhile, in large bowl, beat lemon juice, pepperoncini liquid, vinegar, oil, oregano, salt, pepper and garlic with whisk. Add cucumber, tomatoes, olives, pepperoncini peppers and onion; toss gently to combine. Set aside until wheat berries are cooked.
  • 3 Drain wheat berries, and wash under cold water until cool. Drain until dry; add to salad mixture. Toss well. Divide among 6 serving plates; top with cheese.
Tips  

While fresh oregano adds a clean, bright flavor to the salad, 2 teaspoons dried oregano can be substituted for the fresh herb in a pinch.

This salad can be made the day before; add the fresh oregano and cheese just before serving.

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
180
(
Calories from Fat
40
)
Daily Value
Total Fat
4 1/2g
7%
(
Saturated Fat
2g
9%
,
Trans Fat
0g
)
Cholesterol
10mg
3%
Sodium
270mg
11%
Potassium
270mg
8%
Total Carbohydrate
29g
10%
(
Dietary Fiber
6g
24%
,
Sugars
4g
)
Protein
6g
Daily Value*:
Vitamin A
15%
15%
Vitamin C
15%
15%
Calcium
10%
10%
Iron
10%
10%
Exchanges:
1 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choice
2
*Percent Daily Values are based on a 2,000 calorie diet.
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