Whole grain wheat berries add a nutlike flavor and a pleasantly chewy texture to this vegetable salad - a hearty side dish.
Wheat Berry Salad
- Prep Time 15 min
- Total 2 hr 45 min
- Servings 5
- Ingredients 14
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)
Instructions
-
Step1In 3-quart saucepan, soak wheat berries in water 30 minutes.
-
Step2Heat 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.
-
Step3In small bowl, mix dressing ingredients until well blended.
-
Step4In large serving bowl, toss wheat berries, salad ingredients and dressing. Cover; refrigerate at least 1 hour before serving.
Nutrition
160
Calories
11g
Total Fat
3g
Protein
11g
Total Carbohydrate
2g
Sugars
Nutrition Facts
Serving Size: 1 Serving
- Calories
- 160
- Calories from Fat
- 100
- 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
1Tips from the Betty Crocker Kitchens
{{tipItemHeadingFormat.replace('{0}',props.index + 1)}}
© 2025 ®/TM General Mills All Rights Reserved