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Autumn Wheat Berry Salad

by ADMIN on SEPTEMBER 14, 2011


Wheat berry salad. A mix of grilled veggies, crunchy yet supple wheat berries, and a lime vinegrette. A fun dish to bring to a gathering or as a high fiber, high protein addition to any meal.


This was actually my first time cooking with wheat berries – and boy do I love them!


Nutrition TidBit

Wheat berries are the entire wheat kernel (except for the outter hard hull). These little grains contain the bran, germ, and endosperm of the berry, making them a nutritional powerhouse. After cooking, these kernels do not become sticky or mushy, such as with rice, since the soluble fiber – which absorbs water and becomes slightly sticky – is contained within the walls of the insoluble fiber bran layer. This also means the grain is packed with fiber and other great nutrients!


1 serving of wheat berries (1/4 cup dry) has: 150 calories, 6 grams fiber, 6 grams protein, 51% of the recommended Daily Value of Selenium, 98% DV of Manganese, 15% DV phosphorous, 14% niacin and thiamin, 12% DV copper, and 10% DV iron. Autumn Wheat Berry Salad Prep time: 20 mins Cook time: 60 mins Total time: 1 hour 20 mins Serves: 6-8 A delicious mix of grilled vegetables, crunch wheat berries, and a lime vinegrette.

Ingredients

  • ½ cup wheat berries, dry

  • 1.5 cups water

  • 3 ears of corn, shucked

  • 3 bell peppers

  • 1 can black beans, rinsed and drained

  • 3 Tbsp olive oil

  • ¼ cup lime juice, freshly squeezed

  • 2 Tbsp balsamic vinegar

  • 1 Tbsp maple syrup

  • 1 Tbsp Dijon mustard

  • 3 garlic cloves, minced

  • 3 Tbsp fresh cilantro, minced

  • 1 tsp each salt and pepper

Instructions

  1. Bring wheat berries to a boil in water, then reduce to a simmer and cook for 60 minutes; or until berries are tender and some have 'popped' open. Drain excess water.

  2. Grill the corn and bell peppers over medium heat, turning frequently, until slightly charred on all sides. (You can also use uncooked corn and bell peppers in this recipe if you prefer). Let the vegetables cool, then cut the corn off the cob; and deseed and dice the bell peppers.

  3. In a small bowl, combine the olive oil, lime juice, balsamic vinegar, maple syrup, mustard, garlic, cilantro, salt and pepper. Whisk until combined.

  4. Combine all ingredients in a large bowl. Enjoy right away - or let sit for a couple hours in the refrigerator to allow the flavors to marry.

  5. Enjoy!



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