Lentil And Wheatberry Salad

This robust salad combines the nutty chew of wheatberries with the earthy depth of lentils for a satisfying plant-based meal. The grains are simmered until tender but firm, then tossed with fresh seasonal vegetables like yellow squash, green peppers, and fresh herbs. The result is a dish with wonderful texture and vibrant flavors, perfect for lunchboxes, picnics, or a light dinner. It holds up well at room temperature, making it an ideal make-ahead option for busy weeknights or potlucks.

Cooking Method: Boiling, Stewing

Cuisine: American

Courses: Salads

Difficulty: Intermediate

Servings: 3

Calories: 219.6

Dietary: Vegan, Vegetarian

Description

This robust salad combines the nutty chew of wheatberries with the earthy depth of lentils for a satisfying plant-based meal. The grains are simmered until tender but firm, then tossed with fresh seasonal vegetables like yellow squash, green peppers, and fresh herbs. The result is a dish with wonderful texture and vibrant flavors, perfect for lunchboxes, picnics, or a light dinner. It holds up well at room temperature, making it an ideal make-ahead option for busy weeknights or potlucks.

Ingredients

1 cup Wheat berries
2 cups Water
1/2 cup Lentils
1 cup Water
Assorted vegetables (yellow summer squash, green pepper, sweet onion, peas, mushrooms)
2 tbsp Fresh herbs (parsley and basil), chopped
Fat-free red wine vinegar dressing

Directions

1
Place wheat berries and 2 cups of water in a saucepan.
2
Bring to a boil, then reduce heat, cover, and simmer for 45 minutes to 1 hour until tender but still chewy.
3
Sort lentils, removing any stones or debris, and rinse thoroughly.
4
Place lentils in a saucepan with 1 cup of water.
5
Bring to a boil, then reduce heat, cover, and simmer for about 30 minutes until done 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 assorted vegetables such as yellow summer squash, green pepper, sweet onion, and mushrooms.
9
Add chopped vegetables, frozen peas, and fresh herbs to the cooled grains.
10
Toss everything together with fat-free red wine vinegar dressing until evenly coated.
11
Chill for at least 15 minutes before serving.

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.

Keywords: lentil, wheatberry, salad, vegan, grain, hearty, protein, plant-based, lunch, picnic, make-ahead, healthy, fiber, chewy, earthy, fresh, vegetables, dressing

Read it online: https://www.chefs-mate.com/recipe/lentil-and-wheatberry-salad/