Wheat & Veggie Salad
Description
This hearty wheat and veggie salad combines chewy cooked wheat berries with crisp cucumbers, juicy tomatoes, and sharp purple onion. Tossed in a tangy fat-free yogurt and balsamic dressing, it offers a satisfying crunch and refreshing flavor profile. It is an excellent choice for a light lunch, a picnic side, or a healthy addition to a summer barbecue. The recipe is naturally vegan if you stick to the yogurt base, making it versatile for various dietary needs. Simple ingredients come together quickly, allowing you to enjoy a nutritious, fiber-rich meal without much fuss.Ingredients
Directions
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Boil the cracked wheat in salted water until tender but still chewy, then drain and rinse with cold water to stop cooking.
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Chop the tomatoes, cucumbers, and purple onion into bite-sized pieces.
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In a large bowl, combine the cooked wheat with the chopped vegetables.
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In a small bowl, whisk together fat-free yogurt, balsamic vinegar, and sugar to create the dressing.
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Pour the dressing over the salad and toss gently to coat all ingredients evenly.
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Serve immediately or chill in the refrigerator for 30 minutes before serving.
Nutrition Facts
Servings 1
- Amount Per Serving
- Calories 408.0kcal
- % Daily Value *
- Total Fat 3.0g5%
- Saturated Fat 0.5g3%
- Cholesterol 0.0mg0%
- Sodium 7.2mg1%
- Total Carbohydrate 86.4g29%
- Dietary Fiber 12.0g48%
- Sugars 0.6g
- Protein 15.6g32%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
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