Radicchio and Wheat Berry Salad

Radicchio and Wheat Berry Salad
Staff Writer
Radicchio and Wheat Berry Salad

Kath Younger

Radicchio and Wheat Berry Salad

Try this versatile and healthy salad for a light lunch or dinner. Mix and match any fruits, nuts, or veggies you like into this salad.

Ingredients

  • 1  cup  wheat berries, cooked according to package directions
  • handfuls baby spinach
  • apple, sliced
  • 1/4  cup  pecans
  • 1/3  cup  blue cheese
  • 2  tablespoons  herb-infused olive oil (or olive oil with a rosemary sprig)
  • Pinch of  kosher salt
  • 2  tablespoons  maple syrup
  • small head radicchio, cored and cut into bite-sized pieces

Directions

Toss the all of the ingredients together except for the radicchio in a large bowl. Meanwhile, heat a pot over medium-high heat. Add the radicchio and cook until brown. Combine the radicchio with the rest of the ingredients. Serve.

Nutritional Facts

Total Fat
27g
39%
Sugar
6g
7%
Saturated Fat
7g
29%
Cholesterol
57mg
19%
Carbohydrate, by difference
7g
5%
Protein
16g
35%
Vitamin A, RAE
50µg
7%
Vitamin B-12
1µg
42%
Vitamin K (phylloquinone)
2µg
2%
Calcium, Ca
32mg
3%
Choline, total
56mg
13%
Fiber, total dietary
1g
4%
Folate, total
8µg
2%
Iron, Fe
2mg
11%
Magnesium, Mg
27mg
8%
Manganese, Mn
1mg
56%
Niacin
3mg
21%
Phosphorus, P
133mg
19%
Selenium, Se
14µg
25%
Sodium, Na
139mg
9%
Water
43g
2%
Zinc, Zn
3mg
38%

Radicchio Shopping Tip

Buy green leafy vegetables like arugula, watercress, and collards – they are good sources of vitamins A, C, and K and minerals like iron and calcium.

Radicchio Cooking Tip

Brighten up sandwiches or salads with small, tender leaves like spinach and add larger, tougher leaves like kale to soups and stews.