1. Home
  2. Cook
  3. Healthy Eating
  1. Home
  2. Cook
  3. Healthy Eating

Wheat Berry Salad

Jul 24, 2013 | 11:51 am
By
Staff Writer
Wheat Berry Salad
Wheat Berry Salad
Westside Market NYC

Wheat Berry Salad

Healthy, chewy, fun-to-eat wheat berries are the base for this delicious salad recipe that you can make ahead of time for the week. Try making a batch on a relaxed Sunday afternoon for a lunch you can take to work for the next few days.

6
Servings
1136
Calories Per Serving
Deliver Ingredients

Ingredients

  • Salt, to taste
  • 1 Pound wheat berries
  • 1/2 Pound roasted almonds
  • 1/2 Pound pomegranate seeds
  • 1/2 Pound walnuts
  • 1/2 Pound dried cranberries
  • 1/2 Pound golden raisins
  • 1/2 Pound black raisins
  • 1 Teaspoon cinnamon
  • 1/2 Teaspoon ground cloves
  • 3 Tablespoons plus 1 teaspoon sugar
  • 3 Teaspoons sesame seeds

Directions

Bring a large pot of lightly salted water to a boil over high heat. Add the wheat berries and reduce the heat to a fast simmer. Cook until tender but still chewy, about 1 hour. Pour the wheat berries into a bowl and mix with the remaining ingredients. Mix well and let sit for 1 hour.

Wheat Berry Shopping Tip

As an alternative to sugary, salty, processed foods, try shopping for fruits and vegetables that are in season.

Wheat Berry Cooking Tip

For a healthier alternative, substitute honey or molasses for sugar in baking recipes, and use a 3:1 blend of canola oil to olive oil instead of butter when cooking over the flame.

Nutritional Facts

Total Fat
48g
73%
Sugar
85g
N/A
Saturated Fat
4g
22%
Protein
25g
50%
Carbs
175g
58%
Vitamin A
0.5µg
0.1%
Vitamin B6
0.7mg
35.2%
Vitamin C
7mg
11%
Vitamin E
11mg
54%
Vitamin K
12µg
15%
Calcium
226mg
23%
Fiber
23g
93%
Folate (food)
108µg
N/A
Folate equivalent (total)
108µg
27%
Iron
7mg
38%
Magnesium
298mg
75%
Monounsaturated
16g
N/A
Niacin (B3)
7mg
34%
Phosphorus
790mg
100%
Polyunsaturated
24g
N/A
Potassium
1417mg
40%
Riboflavin (B2)
0.7mg
43.1%
Sodium
724mg
30%
Sugars, added
7g
N/A
Thiamin (B1)
0.5mg
35.9%
Zinc
5mg
33%
More from EdamamHave a question about the nutrition data?Let us know.

Around the Web