Veggie Wheat- Berry Salad
Grain salads are easy to make ahead of time, and unlike greens, which can get soggy, they only benefit from soaking in their dressing. By using the intact wheat kernel, or berry, you’ll reap the full nutritional benefit (read: tons of fiber), as well as the pleasantly nutty taste.
1 cup wheat berries, preferably the soft white variety
1 lb tomatoes, finely chopped
1 green bell pepper, finely chopped
1 cucumber, halved lengthwise, seeded, and finely chopped
3 celery stalks, cut lengthwise into thirds and finely chopped
½ small red onion, finely chopped
2 Tbsp olive oil
2 Tbsp fresh lemon juice
2 Tbsp red wine vinegar
2 tsp Worcestershire sauce
½ tsp salt (optional) Several dashes hot red pepper sauce
1. Soak wheat berries in a big bowl of cool water for at least 8 hours (up to 16 hours max).
Drain them in a fine-mesh sieve or colander. Pour wheat berries into a large saucepan, fill it about two-thirds of the way with water, and bring to a boil over high heat. Reduce the heat to medium and simmer until grains are tender with some chew still left, about 1 hour. Drain, then run under cool water to bring wheat berries to room temperature. Drain thoroughly.
2. Put cooked wheat berries in a large bowl and stir in remaining ingredients. Set aside
to marinate at room temperature for 20 minutes before serving.
MAKES 4 SERVINGS
Per serving: 270 cal, 8 g fat (1 g sat), 45 g carbs, 370 mg sodium, 9 g fiber, 9 g protein
All Fitness ___ Veggie Wheat- Berry Salad