Click the Like button to get updates directly in your Facebook feed
Follow @TheDailyMeal on Twitter
Gazpacho-Style Wheat Berry Salad Recipe
Aug 27, 2012 @ 4:32 PM
Posted by
Daily Value: 14%
Servings: 4
Balanced, High-Fiber
Vegan, Vegetarian, Dairy-Free
Posted by
Nutrition
Cal/Serving: 272Daily Value: 14%
Servings: 4
Balanced, High-Fiber
Vegan, Vegetarian, Dairy-Free
| Fat | 8g | 12% |
| Saturated | 1g | 6% |
| Carbs | 46g | 15% |
| Fiber | 10g | 39% |
| Sugars | 10g | 0% |
| Protein | 7g | 14% |
| Sodium | 370mg | 15% |
| Calcium | 64mg | 6% |
| Magnesium | 91mg | 23% |
| Potassium | 883mg | 25% |
| Iron | 3mg | 14% |
| Zinc | 2mg | 12% |
| Vitamin A | 4020IU | 80% |
| Vitamin C | 136mg | 227% |
| Thiamin (B1) | 0mg | 18% |
| Riboflavin (B2) | 0mg | 10% |
| Niacin (B3) | 4mg | 19% |
| Vitamin B6 | 1mg | 27% |
| Folic Acid (B9) | 100µg | 25% |
| Vitamin E | 4mg | 18% |
| Vitamin K | 41µg | 52% |
| Fatty acids, total monounsaturated | 5g | 0% |
| Fatty acids, total polyunsaturated | 1g | 0% |
Have a question about the nutrition data? Let us know.
Exclusive from The Daily Meal
I love watching madeleines bake, the batter rising with the characteristic little bump, pregnant...
Here's an idea: Do a mix-and-match. Make up a couple of different seasoning mixtures and roast...
Think all club sandwiches are created equal? Think again because this one is a keeper. No...
Popular Recipes
Tina Rupp
Just about any tomatoes will work here: globe, plum, or even cherry tomatoes. Just make sure they have that characteristic "tomato" smell before you buy them at the grocery store. There’s no need to seed those tomatoes. If you do, you’ll inadvertently juice them a bit — and you want to retain all that juice to make the dressing.
This salad gets a little watery — on purpose. The vegetables break down and release their trapped liquids, thereby making a soupy dressing, a soup/salad hybrid. Serve it in bowls.
See all salad recipes.
INGREDIENTS
- 1 cup wheat berries, preferably soft white wheat berries*
- 1 pound tomatoes, chopped finely
- 1 green bell pepper, chopped finely
- 1 cucumber, halved lengthwise, seeded and chopped finely
- 3 stalks celery, cut lengthwise into thirds and then chopped finely
- 1/2 small red onion, chopped finely
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 2 tablespoons red-wine vinegar
- 2 teaspoons Worcestershire sauce**
- 1/2 teaspoon salt (optional)
- Several dashes of hot red pepper sauce, such as Tabasco
DIRECTIONS
Soak the wheat berries in a big bowl of cool water for at least 8 and up to 16 hours. Drain them in a fine-meshed sieve or small-holed colander set in the sink. Pour the wheat berries into a large saucepan, fill it about 2/3 full with water, and bring to a boil over high heat.
Reduce the heat to medium and simmer until the grains are tender with some chew still left, about 1 hour. Drain again in the same sieve or colander, then run under cool water to bring the wheat berries to room temperature. Drain thoroughly.
Place the cooked wheat berries in a large bowl and stir in the remaining ingredients. Set aside to marinate at room temperature for 20 minutes before serving or store, covered, in the refrigerator for up to 5 days.
Recipe Details
Adapted from "Grain Mains" by Bruce Weinstein and Mark Scarbrough (Rodale, 2012)
Servings: 4Total time: 1 hour, 15 minutes, plus 8 hours for soaking the wheat berries
Cuisine: American
Special Designations: Vegetarian, Healthy
Notes and Substitutions:
*Note: Save time — use 2 2/3 cups cooked soft white wheat berries and omit soaking and cooking the raw grains. Many high-end and specialty food markets have prepared food counters and salad bars with cooked wheat berries among the offerings. Take a carton home and you’ve got a jump on this salad — or many others in this section.
**Note: Make it vegetarian — use vegan-friendly Worcestershire sauce.
