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.

2
Servings
2131
Calories Per Serving
Deliver Ingredients

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
  • 1 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
92g
100%
Sugar
167g
100%
Saturated Fat
57g
100%
Cholesterol
88mg
29%
Carbohydrate, by difference
271g
100%
Protein
56g
100%
Vitamin A, RAE
556µg
79%
Vitamin B-12
2µg
83%
Vitamin B-6
2mg
100%
Vitamin C, total ascorbic acid
9mg
12%
Vitamin K (phylloquinone)
17µg
19%
Calcium, Ca
852mg
85%
Choline, total
35mg
8%
Copper, Cu
1mg
0%
Fiber, total dietary
18g
72%
Folate, total
292µg
73%
Iron, Fe
33mg
100%
Magnesium, Mg
190mg
59%
Manganese, Mn
4mg
100%
Niacin
23mg
100%
Pantothenic acid
3mg
60%
Phosphorus, P
692mg
99%
Riboflavin
2mg
100%
Selenium, Se
69µg
100%
Sodium, Na
2162mg
100%
Thiamin
2mg
100%
Water
486g
18%
Zinc, Zn
9mg
100%

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.