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Wheat Berry Salad

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Wheat Berry Salad
  • Prep Time 15 min
  • Total Time 2 hr 45 min
  • Servings 5
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Whole grain wheat berries add a nutlike flavor and a pleasantly chewy texture to this vegetable salad - a hearty side dish.

Ingredients

Wheat Berries

3/4
cup uncooked wheat berries
3
cups water

Creamy Vinaigrette Dressing

1/3
cup vegetable oil
2
tablespoons mayonnaise or salad dressing
2
tablespoons red wine vinegar
1/2
teaspoon salt
1/4
teaspoon garlic powder
1/8
teaspoon pepper

Salad

1
cup chopped broccoli
1
cup chopped cauliflower
1
cup grape or cherry tomatoes, cut in half
1
small green bell pepper, chopped (1/2 cup)
4
medium green onions, sliced (1/4 cup)
1/2
cup crumbled feta cheese (2 oz)

Directions

  • 1 In 3-quart saucepan, soak wheat berries in water 30 minutes.
  • 2 Heat berries and water to boiling over high heat. Reduce heat to low; partially cover and simmer 55 to 60 minutes or until wheat berries are tender. Drain; rinse with cold water.
  • 3 In small bowl, mix dressing ingredients until well blended.
  • 4 In large serving bowl, toss wheat berries, salad ingredients and dressing. Cover; refrigerate at least 1 hour before serving.
Tips  

Wheat berries are simply whole grains of wheat and can be found in the health food section of the supermarket.

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
160
(
Calories from Fat
100
)
Daily Value
Total Fat
11g
17%
(
Saturated Fat
2 1/2g
13%
,
Trans Fat
0g
)
Cholesterol
10mg
3%
Sodium
230mg
9%
Potassium
180mg
5%
Total Carbohydrate
11g
4%
(
Dietary Fiber
3g
12%
,
Sugars
2g
)
Protein
3g
Daily Value*:
Vitamin A
8%
8%
Vitamin C
20%
20%
Calcium
6%
6%
Iron
4%
4%
Exchanges:
1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 2 Fat;
Carbohydrate Choice
1
*Percent Daily Values are based on a 2,000 calorie diet.
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