Wheat Berry Salad
My wheat berry salad is a healthy whole grain salad loaded with flavor!
Servings: 6
Equipment
- Instant Pot optional
Ingredients
- 3 1/2 cups cooked wheat berries, (see notes below for cooking directions)
- 1/4 cup finely diced red onion
- 1/4 cup diced cucumber
- 1/4 cup diced carrot
- 1/3 cup chopped or shredded red cabbage
- 1/3 cup cheddar cheese, diced (you could also use feta)
- 1/4 cup toasted pecans, chopped
- about 10 cherry tomatoes halved or quartered
- 1/2 Granny Smith apple, diced (don't peel)
- salt and fresh cracked black pepper
dressing
- 1/3 cup walnut oil
- 3 Tbsp apple cider vinegar, or more to taste
- 1 heaping tsp grainy mustard
- 1 heaping tsp honey
- pinch of salt
Instructions
- Put all the salad ingredients together in a bowl.
- Toss with enough dressing to thoroughly moisten, but don't over do, you may not want all of it.
- Cover and chill the salad for at least a couple of hours before serving, it will get better as it sits. You may want to add more dressing before serving.
- I don't add too much salt to my recipes but be sure to taste this and add it as you prefer.
Notes
To cook wheat berries on the stove put 1 cup raw berries in a large saucepan with a pinch of salt and 6 cups water. Bring to a boil and cook for about 50-60 minutes or until the berries are tender but still chewy. Drain.
To cook wheat berries in the Instant Pot put the berries in the pot with a pinch of salt and 3 cups of water. Lock the lid and set the vent to seal. Cook on high pressure for 35 minutes, then release the pressure valve. Drain off excess liquid.
Nutrition
Calories: 381 kcal · Carbohydrates: 48 g · Protein: 10 g · Fat: 18 g · Saturated Fat: 3 g · Polyunsaturated Fat: 9 g · Monounsaturated Fat: 5 g · Cholesterol: 6 mg · Sodium: 59 mg · Potassium: 153 mg · Fiber: 9 g · Sugar: 4 g · Vitamin A: 1163 IU · Vitamin C: 11 mg · Calcium: 85 mg · Iron: 2 mg
Nutritional information is provided as a courtesy and is an estimate only. This information comes from online calculators. Although The View from Great Island attempts to provide accurate nutritional information, these figures are only estimates.
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