Beet and Wheat Berry Salad

Beet and Wheat Berry Salad
Staff Writer
Golden Beets

Kath Younger

Golden Beets

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

  • 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

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.

Nutritional Facts

Total Fat
10g
14%
Sugar
3g
3%
Saturated Fat
2g
8%
Cholesterol
1mg
0%
Carbohydrate, by difference
58g
45%
Protein
8g
17%
Vitamin A, RAE
137µg
20%
Vitamin K (phylloquinone)
1µg
1%
Calcium, Ca
109mg
11%
Choline, total
5mg
1%
Fiber, total dietary
3g
12%
Folate, total
89µg
22%
Iron, Fe
8mg
44%
Magnesium, Mg
92mg
29%
Manganese, Mn
2mg
100%
Niacin
6mg
43%
Pantothenic acid
1mg
20%
Phosphorus, P
330mg
47%
Selenium, Se
15µg
27%
Sodium, Na
454mg
30%
Water
97g
4%
Zinc, Zn
2mg
25%

Beet Shopping Tip

Look for vegetables that are firm and bright in color – avoid those that are wilted or have wrinkled skins, which are signs of age and damage.

Beet Cooking Tip

Different vegetables have different cooking times – cook different types separately and then combine.