A Nutritious Wheat Berries SAlad with Mint and Tomatoes: Fresh and Flavorful Recipe
This Nutrient-Rich Wheat Berries Salad with Mint and Tomatoes is a vibrant dish that combines the nutty flavor of wheat berries with the freshness of mint, tomatoes, and cucumbers. Further, a tangy vinaigrette made with sherry vinegar dresses the salad with the right amount of acidity. Additionally, a combination of walnut oil, extra virgin olive oil, garlic, and shallots adds a delightful depth of flavor. Also, black olives adds a touch of brininess and scallions add a hint of oniony flavor.
The simplicity of this nutrient-rich wheat berries salad makes it the perfect make ahead dish. While the salad can be made and eaten the same day, it tastes even better when used as a make ahead dish. Importantly, soaking the wheat berries overnight allows them to start the tenderization process. Further, a simple boil in a saucepan of pot allows them to become tender with a grainy-chewy texture. To deepen the flavor of nutty wheat berries, add them to a mixing bowl and toss while still warm with the Vinaigrette and the vegetables and herbs.
Health Profile of this wheat berries salad
Wheat berries are whole, unprocessed wheat kernels that are high in fiber, protein, and essential nutrients. Specifically, they are a good source of B vitamins, iron, magnesium, and antioxidants. All of which can help reduce the risk of chronic diseases such as heart disease, diabetes, and cancer. Moreover, the fiber in wheat berries can also aid in digestion and promote a healthy gut microbiome.
This delicious nutrient-rich wheat berries salads also reaps the benefits of fresh mint. Specifically, It contains antioxidants and anti-inflammatory compounds that can help reduce inflammation and improve digestion. Mint is also known for its ability to soothe an upset stomach and freshen breath. Not to mention mint is a refreshing herb that adds a burst of flavor to the salad.
Additional nutrition comes from fresh tomatoes. A rich source of vitamins A and C, tomatoes also contain potassium, and lycopene, a powerful antioxidant that has been linked to a reduced risk of heart disease and certain types of cancer. Not to mention, cucumbers are low in calories and high in water content, making them a hydrating and refreshing addition to the salad.
To further the deliciousness of this wheat berries salad, the vinaigrette dressing is made with heart-healthy olive oil. Specifically, extra virgin olive oil is rich in monounsaturated fats and antioxidants. Also, the sherry vinegar used adds a tangy flavor and is known for its potential health benefits, including improved digestion and blood sugar control.
Overall, this Nutrient-Rich Wheat Berries Salad with Mint and Tomatoes is a delicious and flavorful dish. Importantly, it makes for the perfect light lunch or dinner. It is packed with fiber, protein, vitamins, and antioxidants, making it a great choice for a healthy and balanced meal.
Hungry for more delicious and healthy salads?
This Healthy brown rice salad, is seriously delicious. Furthermore, the combination of vegetables coupled with the light and delicious vinaigrette adds a delightful texture and taste. Hence this is one salad you will keep coming back for more. Even better is our beautiful, rich and robustly flavored Quinoa Salad with shrimps. It will provoke your six senses into over-indulgence. Need I say; leftovers will drive your tastebuds to further overeating!
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Nutritional information
This website provides approximate nutrition information for convenience and as a courtesy only. Nutrition information can vary for a variety of reasons. For the most precise nutritional data use your preferred nutrition calculator based on the actual ingredients you used in the recipe
Nutritious Wheat-berry Vegetable Salad
Equipment
- 1 3 quart pot or saucepan
Ingredients
- 1 cup wheat berry organic preferred. Soaked overnight
- 2 quarts water for boiling the wheat berry
- 1/2 teaspoon kosher salt
FOR THE VINAIGRETTE
- 1 1/2 tablespoons sherry vinegar
- 1 tablespoon walnut oil
- 2 – 3 tablespoons extra virgin olive oil
- 1 small clove garlic grated
- 1/2 small shallot minced finely
FOR THE VEGETABLES AND HERBS
- 1/2 cup fresh mint leaves Chiffonade
- 3 – 4 scallions chopped
- 2 organic baby cucumber chopped or sliced
- 1 1/2 cups cherry or grape tomatoes halved
- 1/2 cup black olives halved or sliced
Instructions
Cook the wheat berries (Soak Overnight first)
- Drain and rinse the wheat berries.1 cup wheat berry
- Add the water, salt and wheat berry to a 3-quart pot. Bring to a boil over medium heat. Lower heat and cook 45 to 60 minutes until the wheat berries are tender. Drain.2 quarts water for boiling the wheat berry, 1/2 teaspoon kosher salt, 1 cup wheat berry
Make the Vinaigrette while the wheat berries is cooking
- Add the vinaigrette ingredients into a medium salad mixing bowl. Whisk thoroughly to combine and emulsify.1 1/2 tablespoons sherry vinegar , 1 tablespoon walnut oil, 2 – 3 tablespoons extra virgin olive oil, 1 small clove garlic, 1/2 small shallot
Toss the vegetables and wheat berries
- Into the bowl with the vinaigrette, add the mint leaves, scallions, cucumbers, tomatoes, olives and the wheat berry. Give it a nice toss to coat the vegetables and wheat berries with the vinaigrette. Serve as desired. Makes a great appetizer salad.Note: The wheat berries are best tossed while still warm – this allows for better absorption of the delicious vinaigrette. Also the salad is even better when allowed to marinate in the fridge overnight.1/2 cup fresh mint leaves, 3 – 4 scallions, 2 organic baby cucumber, 1 1/2 cups cherry or grape tomatoes, 1/2 cup black olives
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