Back On Track Wheat Berry and Bean Salad

Yum

Still searching for what to cook ?

Name: Back On Track Wheat Berry and Bean Salad
Prep time: 30 min
Cook time: 30 min
Total time: 30 min
Yield: 8
Cuisine: American
Ingredients: 1 cup dry wheat berries cooked and drained; 2 cups/500 ml cooked navy beans (I was out so I used chickpeas!); 1 English cucumber diced; 1 red pepper diced; 1 large tomato diced; 2 large garlic cloves minced; 1 cup fresh parsley diced with large stems removed; 4 green onions diced; Kosher salt + pepper; Dressing Ingredients:; 2 -4 tbsp extra virgin olive oil to taste (I used 2 tbsp); 2 tablespoons balsamic vinegar; 1 teaspoon hot mustard (I used regular); 1 tablespoon Tamari; 2 tablespoons fresh lemon juice

Find the most delicious recipes here

INGREDIENTS

1 cup dry wheat berries ; cooked and drained
2 cups/500 ml cooked navy beans ; (I was out so I used chickpeas!)
1 English cucumber ; diced
1 red pepper ; diced
1 large tomato ; diced
2 large garlic cloves ; minced
1 cup fresh parsley ; diced with large stems removed
4 green onions ; diced
Kosher ; salt + pepper
Dressing ; Ingredients:
2 -4 tbsp extra virgin olive oil ; to taste (I used 2 tbsp)
2 tablespoons balsamic vinegar
1 teaspoon hot mustard ; (I used regular)
1 tablespoon Tamari
2 tablespoons fresh lemon juice

cups

INSTRUCTIONS

In a large bowl, mix together the diced vegetables (cucumber, red pepper, tomato, minced garlic, parsley, green onions). Add in cooked and drained navy beans (or other bean of choice) and stir.

In a small bowl whisk together the dressing ingredients (olive oil, balsamic vinegar, mustard, Tamari, fresh lemon juice). Set aside.

When the wheat berries are ready, drain and rinse and then stir into the salad. Add the dressing just before serving and stir well. Now season with kosher salt and freshly ground black pepper to taste. Garnish with additional parsley if desired.

NOTES

Alert editor

Back On Track Wheat Berry and Bean Salad

1 cup dry wheat berries cooked and drained
2 cups/500 ml cooked navy beans (I was out so I used chickpeas!)
1 English cucumber diced
1 red pepper diced
1 large tomato diced
2 large garlic cloves minced
1 cup fresh parsley diced with large stems removed
4 green onions diced
 Kosher salt + pepper
 Dressing Ingredients:
2 -4 tbsp extra virgin olive oil to taste (I used 2 tbsp)
2 tablespoons balsamic vinegar
1 teaspoon hot mustard (I used regular)
1 tablespoon Tamari
2 tablespoons fresh lemon juice

Directions: In a medium bowl, soak the wheat berries overnight in cold water. The next day, drain the wheat berries and place in a medium sized pot, covered in 3 inches of water. Bring to a boil and then reduce heat to medium and simmer for 1 hour. Drain and cool.
In a large bowl, mix together the diced vegetables (cucumber, red pepper, tomato, minced garlic, parsley, green onions). Add in cooked and drained navy beans (or other bean of choice) and stir.
In a small bowl whisk together the dressing ingredients (olive oil, balsamic vinegar, mustard, Tamari, fresh lemon juice). Set aside.
When the wheat berries are ready, drain and rinse and then stir into the salad. Add the dressing just before serving and stir well. Now season with kosher salt and freshly ground black pepper to taste. Garnish with additional parsley if desired.

Add Photo

patimurdock

Nutrition

View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.


Serving Size: 1 cup (100g)
Recipe Makes: 8 cups

Calories: 24
Calories from Fat: 2 (8%)

Amt Per Serving		% DV

	Total Fat 0.2g	0 %
	Saturated Fat 0g	0 %
	Monounsaturated Fat 0g
	Polyunsanturated Fat 0.1g
Cholesterol 0mg		0 %
Sodium 112.7mg		4 %
Potassium 214.9mg		6 %
Total Carbohydrate 5.2g		2 %
	Dietary Fiber 1.3g	5 %
	Sugars, other 3.9g
Protein 1.2g		2 %
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

About Our Nutrition Facts

Calories per serving: 24

Get detailed nutrition information, including item-by-item nutrition insights, so you can see where the calories, carbs, fat, sodium and more come from.

Get Detailed Nutrition Facts on Any Recipe