Gazpacho-Style Wheat Berry Salad

Staff Writer
Gazpacho-Style Wheat Berry Salad
Gazpacho-Style Wheat Berry Salad
Tina Rupp

Gazpacho-Style Wheat Berry Salad

Just about any tomatoes will work here: globe, plum, or even cherry tomatoes. Just make sure they have that characteristic "tomato" smell before you buy them at the grocery store. There’s no need to seed those tomatoes. If you do, you’ll inadvertently juice them a bit — and you want to retain all that juice to make the dressing.

This salad gets a little watery — on purpose. The vegetables break down and release their trapped liquids, thereby making a soupy dressing, a soup/salad hybrid. Serve it in bowls.

See all salad recipes.

Click here to see Whole Grains Can Be Sexy, Too.

Ready in
1 h, 15 m, plus 8 h for soaking the wheat berries
4
Servings
250
Calories Per Serving
Deliver Ingredients

Notes

*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.

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.

Gazpacho 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.

Gazpacho Cooking Tip

Vegetable should typically be cooked as quickly as possible, as they can become bland and mushy, and lose vitamins and minerals.

Gazpacho Wine Pairing

Chenin blanc with cream soups; pinot noir, gamay, grenache, or other light red wines with tomato-based soups, including tomato-based seafood soups; sercial or bual madeira or fino or manzanilla sherry with consommé or black bean soup; amontillado with black bean soup.

Nutritional Facts

Total Fat
8g
12%
Sugar
6g
N/A
Saturated Fat
1g
6%
Protein
6g
13%
Carbs
42g
14%
Vitamin A
65µg
7%
Vitamin B6
0.3mg
16.9%
Vitamin C
46mg
76%
Vitamin E
2mg
11%
Vitamin K
36µg
45%
Calcium
56mg
6%
Fiber
8g
33%
Folate (food)
56µg
N/A
Folate equivalent (total)
57µg
14%
Iron
2mg
13%
Magnesium
84mg
21%
Monounsaturated
5g
N/A
Niacin (B3)
3mg
15%
Phosphorus
271mg
39%
Polyunsaturated
1g
N/A
Potassium
723mg
21%
Riboflavin (B2)
0.1mg
7.1%
Sodium
72mg
3%
Thiamin (B1)
0.3mg
17.3%
Zinc
2mg
10%

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