-
Prep
15
min
-
Total
2
hr
45
min
-
Servings
5
Whole grain wheat berries add a nutlike flavor and a pleasantly chewy texture to this vegetable salad – a hearty side dish.
Ingredients
Wheat Berries
-
3/4
cup uncooked wheat berries -
3
cups water
Creamy Vinaigrette Dressing
-
1/3
cup vegetable oil -
2
tablespoons mayonnaise or salad dressing -
2
tablespoons red wine vinegar -
1/2
teaspoon salt -
1/4
teaspoon garlic powder -
1/8
teaspoon pepper
Salad
-
1
cup chopped broccoli -
1
cup chopped cauliflower -
1
cup grape or cherry tomatoes, cut in half -
1
small green bell pepper, chopped (1/2 cup) -
4
medium green onions, sliced (1/4 cup) -
1/2
cup crumbled feta cheese (2 oz)
Steps
-
1
In 3-quart saucepan, soak wheat berries in water 30 minutes.
-
2
Heat berries and water to boiling over high heat. Reduce heat to low; partially cover and simmer 55 to 60 minutes or until wheat berries are tender. Drain; rinse with cold water.
-
3
In small bowl, mix dressing ingredients until well blended.
-
4
In large serving bowl, toss wheat berries, salad ingredients and dressing. Cover; refrigerate at least 1 hour before serving.
Tips from the Betty Crocker Kitchens
-
tip 1
Wheat berries are simply whole grains of wheat and can be found in the health food section of the supermarket.
Nutrition
160 Calories, 11g Total Fat, 3g Protein, 11g Total Carbohydrate, 2g Sugars
Nutrition Facts
Serving Size:
1 Serving
- Calories
- 160
- Calories from Fat
- 100
- Total Fat
- 11g
- 17%
- Saturated Fat
- 2 1/2g
- 13%
- Trans Fat
- 0g
- Cholesterol
- 10mg
- 3%
- Sodium
- 230mg
- 9%
- Potassium
- 180mg
- 5%
- Total Carbohydrate
- 11g
- 4%
- Dietary Fiber
- 3g
- 12%
- Sugars
- 2g
- Protein
- 3g
- Vitamin A
- 8%
- 8%
- Vitamin C
- 20%
- 20%
- Calcium
- 6%
- 6%
- Iron
- 4%
- 4%
Exchanges:
1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 2 Fat;
*Percent Daily Values are based on a 2,000 calorie diet.
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