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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.
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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.
