November 25, 2017
Wheatberry Salad with Peppers and Grapes
Recipe

Wheatberry Salad with Peppers and Grapes

by Berkeley Wellness  

Wheatberries have a very satisfying texture. They are similar to barley in that they remain slightly chewy even when fully cooked.

Ingredients

  • ¾ cup wheatberries
  • 2½ cups water
  • 2 red bell peppers, cut lengthwise into flat panels
  • 1 green bell pepper, cut lengthwise into flat panels
  • 3 tablespoons red wine vinegar
  • 1 tablespoon walnut or olive oil
  • ½ teaspoon salt
  • 1 cup seedless red grapes, quartered
  • 2 scallions, thinly sliced

Directions

  1. In a medium saucepan, bring the wheatberries and water to a boil over high heat. Reduce to a simmer, cover, and cook until the wheatberries are tender but still slightly chewy, about 1 hour. Drain.
  2. Meanwhile, preheat the broiler. Place the bell pepper pieces, skin-side up, on a broiler pan and broil 4 inches from the heat for 10 to 12 minutes, or until the skin is charred. When the peppers are cool enough to handle, peel them and cut into ½-inch squares.
  3. In a large bowl, whisk together the vinegar, walnut oil, and salt. Add the warm wheatberries, bell peppers, grapes, and scallions, and toss to combine. Serve warm, at room temperature, or chilled.
Makes 4 servings.

Nutrition per serving: 220 calories, 5g total fat (1g saturated), 7g dietary fiber, 43g carbohydrate, 6g protein, 300mg sodium.

A good source of: beta carotene, fiber, niacin, potassium, selenium, thiamin, vitamin B6, vitamin E.

Also see Types of Wheat and How to Use Them.