Heirloom Tomato and Avocado Wheat Berry Salad

Heirloom Tomato and Avocado Wheat Berry Salad
Staff Writer
Heirloom Tomato and Avocado Wheat Berry Salad

Vicky Cohen and Ruth Fox

Heirloom Tomato and Avocado Wheat Berry Salad

Here's one of my favorite salads to make when the weather turns hot and humid: Heirloom Tomato and Avocado Wheat Berry Salad. Super simple and delicious, refreshing, and filling.

Here's a suggestion, though. Because the wheat berries take a little time to cook, make extra and store them in the refrigerator. Use them as a side dish for dinner… or to make more salad!

Click here to see 15 Tastiest Heirloom Tomato Recipes.

Notes

 

Back To Avocado 101!

 

Ingredients

For the dressing

  • 1  Tablespoon  coarse ground mustard
  • 1  Tablespoon  Dijon mustard
  • 1  Tablespoon  stone-ground honey mustard
  • 3  Tablespoons  lemon juice
  • 3  Tablespoons  extra-virgin olive oil
  • 1/8  Teaspoon  salt
  • 3  Tablespoons  maple syrup

For the salad

  • 4  Cups  water
  • 1  Teaspoon  salt
  • 1  Cup  wheat berries
  • large avocado, pitted, peeled, and diced
  • 1  Pound  mini heirloom tomatoes, halved
  • 1  Cup  chopped parsley

Directions

For the dressing

Put all of the ingredients in a glass jar and shake. Keep refrigerated until ready to use.

For the salad

Bring the water to a boil in a soup pot. Add salt and wheat berries, reduce the heat to medium, cover, and cook until the wheat is tender and slightly al dente, about 1-1 ½ hours.

In a large bowl, combine the cooked wheat berries, avocado, tomatoes, and parsley. Add salad dressing to taste and carefully toss together.

Nutritional Facts

Total Fat
36g
51%
Sugar
32g
36%
Saturated Fat
5g
21%
Cholesterol
7mg
2%
Carbohydrate, by difference
126g
97%
Protein
26g
57%
Vitamin A, RAE
549µg
78%
Vitamin B-6
1mg
77%
Vitamin C, total ascorbic acid
30mg
40%
Vitamin K (phylloquinone)
30µg
33%
Calcium, Ca
623mg
62%
Choline, total
37mg
9%
Copper, Cu
1mg
0%
Fiber, total dietary
14g
56%
Folate, total
277µg
69%
Iron, Fe
28mg
100%
Magnesium, Mg
163mg
51%
Manganese, Mn
4mg
100%
Niacin
17mg
100%
Pantothenic acid
2mg
40%
Phosphorus, P
503mg
72%
Riboflavin
2mg
100%
Selenium, Se
51µg
93%
Sodium, Na
1638mg
100%
Thiamin
2mg
100%
Water
416g
15%
Zinc, Zn
4mg
50%

Heirloom Tomato Shopping Tip

Buying fruits in season when they are at the peak of their freshness make for great tasting food and can save you money.

Heirloom Tomato Cooking Tip

Don’t throw out your overripe fruit – instead blend into a smoothie or salad dressing, add to muffin batter, bake into a cobbler, or boil down with sugar and a little lemon juice to make jam.