Beet and Wheat Berry Salad Recipe

Dec 08, 2011 @ 3:37 PM
Posted by Kath Younger, Special Contributor

Nutrition

Cal/Serving: 252
Daily Value: 13%
Servings: 4

High-Fiber
Vegan, Vegetarian, Dairy-Free

Fat	7g	11%
Saturated	1g	5%
Trans	0g	0%
Carbs	44g	15%
Fiber	7g	29%
Sugars	5g	0%
Protein	6g	12%
Sodium	185mg	8%
Calcium	46mg	5%
Magnesium	72mg	18%
Potassium	348mg	10%
Iron	2mg	11%
Zinc	2mg	10%
Vitamin A	4664IU	93%
Vitamin C	1mg	2%
Thiamin (B1)	0mg	13%
Riboflavin (B2)	0mg	8%
Niacin (B3)	3mg	13%
Vitamin B6	0mg	12%
Folic Acid (B9)	31µg	8%
Vitamin E	2mg	11%
Vitamin K	5µg	6%
Fatty acids, total monounsaturated	4g	0%
Fatty acids, total polyunsaturated	2g	0%

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Here’s a super easy and healthy salad with fresh roasted beets and wheat berries to keep you satisfied. If possible, find beets with the greens intact, usually at farmers markets.

INGREDIENTS

3 golden beets, greens reserved
1 large sweet potato, chopped
1 tablespoon plus 1 teaspoon olive oil
1 teaspoon cinnamon
1/4 teaspoon cayenne
1 cup dry wheat berries
2 cups water
2 cloves garlic, peeled
2 tablespoons sunflower seeds
1 tablespoon maple syrup
2 tablespoons apple cider vinegar
1 teaspoon Dijon mustard
1/4 teaspoon kosher salt
Black pepper, to taste

DIRECTIONS

Preheat the oven to 425 degrees.

Loosely wrap the beets in foil and place on a baking sheet. Rub the sweet potato with 1 tablespoon of the oil. Coat with the cinnamon and cayenne. Place the sweet potato on the same baking sheet and transfer to the oven. Bake for 45 minutes and remove from the oven. Let the beets cool, then peel and chop them.

Meanwhile, combine the wheat berries with the water. Bring to a boil over high heat, then lower to a simmer and cook for 45 minutes, until tender.

Heat the remaining olive oil in a sauté pan over medium heat, and add the beet greens with 1 clove garlic. Cook until tender, about 2-3 minutes. Combine the beets, sweet potato, wheat berries, greens, and sunflower seeds in a bowl. Combine the syrup, vinegar, mustard, remaining garlic, salt, and pepper in a jar. Shake to combine. Pour the dressing over the salad and toss to combine. Serve immediately.