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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.
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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.
wheat, salad, veggie, healthy, lunch, picnic, side dish, vegan, yogurt dressing, balsamic, cucumber, tomato, onion, whole grain, fiber, light meal, summer salad, crunchy, refreshing, easy recipe
