Spring Wheat Berry Salad

  • prep: 0 hr
  • cook: 0 hr
  • total: 0 hr
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  • Summary

    This fresh spring salad is loaded with healthy fava beans (a good source of dietary fiber and protein), baby turnips (for vitamin C), and pea shoots (for vitamins A, C, and folic acid). Top with Grilled Arctic Char, if desired.

    Ingredients

    • 2 cups wheat berries
    • 2 cups fresh peas, shelled
    • 1 cup fava beans, shelled
    • 8 baby turnips, thinly sliced
    • 1 1/2 cups pea shoots
    • 2 cups assorted micro greens or salad greens
    • 3/4 cup fresh chervil
    • 3/4 cup fresh mint leaves
    • Juice and zest of 1 lemon
    • 1/3 to 1/2 cup extra-virgin olive oil
    • Coarse salt and freshly ground pepper

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 801 % Daily Value *
    • Total Fat: 31 g 47.82%
    • Saturated Fat: 4 g 20.39%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 21 mg 0.88%
    • Calcium: 222 mg 22.24%
    • Potassium: 1210 mg 34.56%
    • Magnesium: 0 mg 0%
    • Iron: 9 mg 49.81%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 110 g %
    • Dietary Fiber: 32 g 127.91%
    • Sugar: 9 g
    • Protein: 28 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 3 g
    • Vitamin A 64.51%
    • Vitamin C 125.1%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat6
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch6
    • Exchange - Vegetables3
    • Exchange - Lean Meat1
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total3 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total2 oz-eq

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