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.

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:

316 kcal

Daily value:

16%

Servings:

4
  • Carbohydrate, by difference 58 g
  • Protein 10 g
  • Total lipid (fat) 4 g
  • Vitamin A, IU 570 IU
  • Vitamin A, RAE 137 µg
  • Vitamin K (phylloquinone) 1 µg
  • Arginine 1 g
  • Ash 2 g
  • Aspartic acid 1 g
  • Calcium, Ca 491 mg
  • Carotene, beta 69 µg
  • Choline, total 8 mg
  • Cryptoxanthin, beta 20 µg
  • Fatty acids, total monounsaturated 1 g
  • Fatty acids, total polyunsaturated 2 g
  • Fatty acids, total saturated 1 g
  • Fiber, total dietary 6 g
  • Folate, DFE 72 µg
  • Folate, food 6 µg
  • Folate, total 45 µg
  • Folic acid 39 µg
  • Glutamic acid 3 g
  • Iron, Fe 21 mg
  • Leucine 1 g
  • Lutein + zeaxanthin 43 µg
  • Magnesium, Mg 71 mg
  • Manganese, Mn 1 mg
  • Niacin 6 mg
  • Pantothenic acid 1 mg
  • Phosphorus, P 175 mg
  • Potassium, K 232 mg
  • Proline 1 g
  • Retinol 130 µg
  • Selenium, Se 6 µg
  • Serine 1 g
  • Sodium, Na 300 mg
  • Starch 11 g
  • Sucrose 3 g
  • Sugars, total 3 g
  • Thiamin 1 mg
  • Tocopherol, gamma 1 mg
  • Valine 1 g
  • Water 100 g
  • Zinc, Zn 2 mg
Powered by USDA