Lentil & Wheatberry Salad

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Servings: 3 Difficulty: Intermediate
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A hearty, protein-packed grain salad with earthy lentils and chewy wheatberries tossed with fresh vegetables.
Lentil & Wheatberry Salad recipe image
Lentil & Wheatberry Salad recipe image
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Lentil & Wheatberry Salad

Author: chefs-mate Cooking Method: , Cuisine: Courses:
Difficulty: Intermediate
Servings: 3 Calories: 219.6

Description

This vibrant Lentil & Wheatberry Salad is a perfect blend of earthy grains and crisp fresh vegetables. The chewy texture of the wheatberries pairs beautifully with the tender lentils, creating a satisfying base for a variety of seasonal produce. Tossed with a light fat-free red wine vinegar dressing, this dish is both refreshing and substantial. It is an excellent choice for a healthy lunch, a picnic side dish, or a light dinner. The flavors meld together beautifully, especially when chilled, making it a versatile recipe you can customize with whatever vegetables you have on hand.

Ingredients

Directions

  1. Rinse wheat berries and place them in a saucepan with 2 cups of water.
  2. Bring to a boil, then reduce heat, cover, and simmer for 45 minutes to 1 hour until tender but still chewy.
  3. Meanwhile, sort lentils to remove any stones or deformed grains, then rinse thoroughly.
  4. Place lentils in a separate saucepan with 1 cup of water.
  5. Bring to a boil, reduce heat, cover, and simmer for about 30 minutes until cooked but not mushy.
  6. Drain any excess water from both the wheat berries and lentils.
  7. Transfer grains to a large bowl and chill while preparing vegetables.
  8. Chop your chosen vegetables (such as squash, peppers, onions, mushrooms) into bite-sized pieces.
  9. Add the chopped vegetables and fresh herbs to the cooled grains.
  10. Toss everything together with enough dressing to coat lightly, avoiding excess moisture.
  11. Chill for at least 15 minutes before serving to allow flavors to meld.

Nutrition Facts

Servings 3

Amount Per Serving
Calories 219.6kcal
% Daily Value *
Total Fat 0.5g1%
Saturated Fat 0.1g1%
Cholesterol 0.0mg0%
Sodium 3.6mg1%
Total Carbohydrate 54.0g18%
Dietary Fiber 4.4g18%
Sugars 44.9g
Protein 3.1g7%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

Vegetables can vary according to what you have on hand. Frozen peas work well as they help chill the salad quickly while thawing.

For best texture, ensure wheat berries are tender but still have a slight chew, not mushy.

This salad tastes best when chilled. You can prepare it ahead of time and refrigerate for up to 3 days.

Serves well with crusty sourdough bread.

Keywords: lentil, wheatberry, salad, grain, vegan, healthy, lunch, picnic, vegetarian, protein, fresh, vegetables, dressing, chilled, side dish, american, easy, meal prep, fiber, plant based
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