Back on Track Wheat Berry and Bean Salad
Get on track with this healthy and delicious wheat berry and bean salad that's packed with flavor and nutrition. It's perfect for a light lunch or dinner and can be easily customized to your liking.
Get on track with this healthy and delicious wheat berry and bean salad that's packed with flavor and nutrition. It's perfect for a light lunch or dinner and can be easily customized to your liking.
- 2 tablespoons fresh lemon juice
- 2 tablespoons balsamic vinegar
- 1 cup dry wheat berries cooked and drained
- 2 cups/500 ml cooked navy beans (i was out so i used chickpeas!)
- 1 english cucumber diced
- 1 red pepper diced
- 1 large tomato diced
- 2 large garlic cloves minced
- 1 cup fresh parsley diced with large stems removed
- 4 green onions diced
- kosher salt + pepper
- dressing ingredients:
- 2 -4 tbsp extra virgin olive oil to taste (i used 2 tbsp)
- 1 teaspoon hot mustard (i used regular)
- 1 tablespoon tamari
- Carbohydrate 5.19913594191656 g
- Cholesterol 0 mg
- Fat 0.228517733848675 g
- Fiber 1.30608556872947 g
- Protein 1.21748473167434 g
- Saturated Fat 0.037680639446245 g
- Serving Size 1 1 cup (100g)
- Sodium 112.693051369743 mg
- Sugar 3.89305037318709 g
- Trans Fat 0.0792075447039965 g
- Calories 24 calories
Step-by-step
- In a medium bowl, soak the wheat berries overnight in cold water.
- The next day, drain the wheat berries and place in a medium-sized pot, covered in 3 inches of water. Bring to a boil and then reduce heat to medium and simmer for 1 hour. Drain and cool.
- In a large bowl, mix together the diced vegetables (cucumber, red pepper, tomato, minced garlic, parsley, green onions). Add in cooked and drained navy beans (or other bean of choice) and stir.
- In a small bowl, whisk together the dressing ingredients (olive oil, balsamic vinegar, mustard, Tamari, fresh lemon juice). Set aside.
- When the wheat berries are ready, drain and rinse and then stir into the salad. Add the dressing just before serving and stir well.
- Now season with kosher salt and freshly ground black pepper to taste. Garnish with additional parsley if desired.
I love salads. They're light, refreshing, and packed with nutrients. This wheat berry and bean salad is one of my favorites. It's hearty and filling, but it's also healthy and nutritious.
The wheat berries in this salad provide a good source of fiber, protein, and iron. The beans add even more protein and fiber, as well as vitamins and minerals. The vegetables in this salad are a great source of antioxidants and vitamins. And the dressing is made with healthy ingredients like olive oil and balsamic vinegar.
This salad is a great way to get a healthy meal on the table in a hurry. It's also a great way to use up leftover wheat berries or beans. So next time you're looking for a healthy and delicious salad, give this wheat berry and bean salad a try.
