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Wheat Berry, Roasted Corn and Spinach Salad

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By Betty Crocker Kitchens
Updated Mar 30, 2009
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Adventure into a sassy salad bursting with whole-grain goodness and vitamin-rich spinach.

Wheat Berry, Roasted Corn and Spinach Salad

  • Prep Time 15 min
  • Total 2 hr 0 min
  • Servings 6
  • Ingredients 15
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Ingredients

Salad

  • 3 1/2 cups water
  • 1 cup uncooked wheat berries
  • 1/2 teaspoon salt
  • 1 bag (12 oz) frozen corn
  • 1 tablespoon vegetable oil
  • 1/2 teaspoon salt
  • 2 cups baby spinach leaves
  • 1 cup cherry tomatoes
  • 1/4 cup chopped onion

Dressing

  • 2 tablespoons white vinegar
  • 1 teaspoon grated orange peel
  • 2 tablespoons orange juice
  • 2 tablespoons vegetable oil
  • 1 tablespoon honey
  • 1/8 teaspoon ground red pepper (cayenne)

Instructions

  • Step 
    1
    In 2-quart saucepan, heat water, wheat berries and 1/2 teaspoon salt to a rolling boil over high heat. Reduce heat to low; cover and simmer 1 hour 15 minutes to 1 hour 30 minutes or until tender. Drain; rinse with cold water to cool. Drain well.
  • Step 
    2
    Meanwhile, heat oven to 450°F. In ungreased 15x10x1-inch pan, evenly spread corn. Drizzle with 1 tablespoon oil; sprinkle with 1/2 teaspoon salt. Bake 15 minutes to roast corn. Set aside.
  • Step 
    3
    In large bowl, stir together wheat berries, corn, spinach, tomatoes and onion.
  • Step 
    4
    In 1-cup measuring cup, mix dressing ingredients with wire whisk until well blended. Stir into salad. Let stand 15 minutes before serving to blend flavors.

Nutrition

240 Calories
8g Total Fat
6g Protein
37g Total Carbohydrate
6g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
240
Calories from Fat
70
Total Fat
8g
12%
Saturated Fat
1g
6%
Trans Fat
0g
Cholesterol
0mg
0%
Sodium
400mg
17%
Potassium
270mg
8%
Total Carbohydrate
37g
12%
Dietary Fiber
6g
24%
Sugars
6g
Protein
6g
% Daily Value*:
Vitamin A
25%
25%
Vitamin C
10%
10%
Calcium
4%
4%
Iron
8%
8%
Exchanges:
2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1/2 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 1/2 Fat;
Carbohydrate Choice
2 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

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