Beet and Wheat Berry Salad

Staff Writer
Beet and Wheat Berry Salad
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.

4
Servings
287
Calories Per Serving
Deliver Ingredients
Makes
55 minutes

Ingredients

  • 3 golden beets, greens reserved
  • 1 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
  • 2 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.

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.

Nutritional Facts

Total Fat
8g
12%
Sugar
9g
N/A
Saturated Fat
1g
4.9%
Protein
7g
14%
Carbs
51g
17%
Vitamin A
292µg
32%
Vitamin B6
0.3mg
16.2%
Vitamin C
5mg
8%
Vitamin E
3mg
14%
Vitamin K
5µg
7%
Calcium
60mg
6%
Fiber
9g
37%
Folate (food)
99µg
N/A
Folate equivalent (total)
99µg
25%
Iron
3mg
14%
Magnesium
97mg
24%
Monounsaturated
4g
N/A
Niacin (B3)
3mg
14%
Phosphorus
286mg
41%
Polyunsaturated
2g
N/A
Potassium
572mg
16%
Riboflavin (B2)
0.2mg
10.2%
Sodium
209mg
9%
Sugars, added
3g
N/A
Thiamin (B1)
0.3mg
19.4%
Zinc
2mg
12%

Around the Web