WHEAT BERRY SALAD WITH CORN AND TOMATOES

WHEAT BERRY SALAD WITH CORN AND TOMATOES
WHEAT BERRY SALAD WITH CORN AND TOMATOES
  • prep: 15 min
  • cook: 1 hr
  • total: 1 hr 15 min
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  • servings:
  • Ingredients

    • 1 lb. dried wheat berries (about 2 cups)
    • 1 tsp. cumin
    • salt and pepper
    • 1 large shallot, minced
    • 3 garlic cloves, minced
    • about ¼ C. olive oil
    • ¼ C. champagne, rice wine or white wine vinegar
    • 1 lb. ripe tomatoes (I like cherry tomatoes as they keep their shape but any tasty tomato will do), halved or cut into manageable cubes
    • 1 cucumber, peeled and cut into bit-sized pieces
    • 3 or 4 ears of corn, kernels cut off cobs
    • ½ C. cilantro or basil (or combination of both), roughly chopped
    • 1½ C. spinach
    • juice and zest of 1 large lemon
    • Optional Toppings: grilled salmon or Andouille sausages, feta

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 863 % Daily Value *
    • Total Fat: 57 g 87.57%
    • Saturated Fat: 8 g 38.04%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 25 mg 1.04%
    • Calcium: 74 mg 7.42%
    • Potassium: 796 mg 22.74%
    • Magnesium: 0 mg 0%
    • Iron: 4 mg 23.94%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 82 g %
    • Dietary Fiber: 17 g 66.53%
    • Sugar: 5 g
    • Protein: 15 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 6 g
    • Vitamin A 40.12%
    • Vitamin C 36.44%
    • 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 - Fat11
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch5
    • Exchange - Vegetables1
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total3 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total0 oz-eq

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