Beet and Wheat Berry Salad

Golden Beets
Kath Younger

Ingredients

  • golden beets, greens reserved
  • 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
  • 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

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.

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.

Nutrition

Calories per serving:

258 calories

Dietary restrictions:

High Fiber Vegan, Vegetarian, Dairy Free, Egg Free, Milk Free, Peanut Free, Tree Nut Free, Soy Free, Fish Free, Shellfish Free, Alcohol Free

Daily value:

13%

Servings:

4
  • Fat 29g 45%
  • Carbs 181g 60%
  • Saturated 4g 19%
  • Fiber 30g 119%
  • Trans 0g
  • Sugars 21g
  • Monounsaturated 15g
  • Polyunsaturated 8g
  • Protein 24g 48%
  • Sodium 761mg 32%
  • Calcium 187mg 19%
  • Magnesium 292mg 73%
  • Potassium 1,495mg 43%
  • Iron 8mg 43%
  • Zinc 6mg 42%
  • Phosphorus 1,116mg 159%
  • Vitamin A 1,208µg 134%
  • Vitamin C 7mg 11%
  • Thiamin (B1) 1mg 57%
  • Riboflavin (B2) 1mg 34%
  • Niacin (B3) 10mg 52%
  • Vitamin B6 1mg 52%
  • Folic Acid (B9) 127µg 32%
  • Vitamin E 9mg 46%
  • Vitamin K 16µg 20%
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