Wheat Berry Salad

This vibrant wheat berry salad is a satisfying blend of textures and flavors, perfect for a healthy lunch or a robust side dish. The foundation of tender, chewy wheat berries provides a nutty base that pairs beautifully with crisp broccoli florets and earthy garbanzo beans. Dressed with a simple yet flavorful vinaigrette made from balsamic vinegar, olive oil, fresh garlic, and dried basil, this dish offers a bright acidity that cuts through the heartiness of the grains. It is an excellent make-ahead meal, as the flavors meld and deepen after chilling in the refrigerator. Serve it chilled for a refreshing picnic option or at room temperature as a nutritious side to grilled proteins. Packed with fiber and plant-based protein, it is a wholesome choice for vegan diners and anyone looking to incorporate more whole grains into their diet.

Cooking Method: Boiling, Stewing

Cuisine: Global

Courses: Salads

Difficulty: Intermediate

Servings: 4

Calories: 605.0

Dietary: Vegan, Vegetarian

Description

This vibrant wheat berry salad is a satisfying blend of textures and flavors, perfect for a healthy lunch or a robust side dish. The foundation of tender, chewy wheat berries provides a nutty base that pairs beautifully with crisp broccoli florets and earthy garbanzo beans. Dressed with a simple yet flavorful vinaigrette made from balsamic vinegar, olive oil, fresh garlic, and dried basil, this dish offers a bright acidity that cuts through the heartiness of the grains. It is an excellent make-ahead meal, as the flavors meld and deepen after chilling in the refrigerator. Serve it chilled for a refreshing picnic option or at room temperature as a nutritious side to grilled proteins. Packed with fiber and plant-based protein, it is a wholesome choice for vegan diners and anyone looking to incorporate more whole grains into their diet.

Ingredients

1 cup Uncooked wheat berries
2 1/2 cups Water
1 1/2 cups Broccoli flowerets
1/2 cup Chopped green onions
1/2 cup Diced carrot
1 can Garbanzo beans (15 ounces), drained
1/4 cup Balsamic or cider vinegar
2 tablespoons Olive or vegetable oil
1 teaspoon Dried basil
1/4 teaspoon Paprika
1/8 teaspoon Salt
1 clove Garlic, crushed

Directions

1
Rinse the wheat berries under cold water.
2
In a 2-quart saucepan, combine the wheat berries and water.
3
Bring the mixture to a boil over high heat, stirring once or twice.
4
Reduce the heat to low, cover, and simmer for 50 to 60 minutes, or until the wheat berries are tender but still firm.
5
Drain any excess water from the cooked wheat berries and transfer them to a large bowl to cool.
6
In a small jar or bowl, combine the vinegar, oil, dried basil, paprika, salt, and crushed garlic to make the vinaigrette. Shake or whisk until well blended.
7
Add the broccoli florets, chopped green onions, diced carrots, and drained garbanzo beans to the cooled wheat berries.
8
Pour the vinaigrette over the salad and toss gently to coat all ingredients evenly.
9
Cover the bowl and refrigerate for at least 1 hour to allow the flavors to meld before serving.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 605.0kcal

% Daily Value *
Total Fat 24.0g37%
Saturated Fat 3.7g19%
Cholesterol 0.0mg0%
Sodium 807.8mg34%
Total Carbohydrate 93.1g32%
Dietary Fiber 13.7g55%
Sugars 58.4g
Protein 13.0g26%

* 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

The salad can be stored in an airtight container in the refrigerator for up to 3 days. The flavors often improve after sitting for a day.

If you prefer a softer texture for the vegetables, you can briefly blanch the broccoli florets and diced carrots in boiling water for 2-3 minutes before adding them to the salad.

For a variation, you can add chopped fresh parsley or mint instead of dried basil for a brighter herbaceous note.

Ensure the wheat berries are fully cooked and cooled before mixing with the dressing to prevent the vegetables from becoming soggy too quickly.

Keywords: wheat berries, salad, broccoli, garbanzo beans, chickpeas, vinaigrette, balsamic, vegan, healthy, grain bowl, side dish, lunch, picnic, fiber, plant-based, garlic, basil

Read it online: https://www.chefs-mate.com/recipe/wheat-berry-salad/