This wheat berry salad balances the chewy texture of soft wheat berries with a bit of piquant feta cheese, healthy almonds, a very light citrus vinaigrette, and a ton of veggies.
Tip: This is a great dish to make in advance. Just leave the spinach out until you’re ready to serve.
Ingredients
- 2½ cups wheat berries
- 1 tsp. salt
- ½ cup orange juice
- 2 Tbsp. orange zest
- 1½ Tbsp. lemon juice
- 1 Tbsp. minced shallot
- 2 Tbsp. olive oil
- ¼ tsp. black pepper
- ½ cup slivered almonds, toasted
- ¼ cup feta cheese
- 3 cups baby spinach
- 1½ cups grape tomatoes, halved
Directions
- In a large pan, combine the wheat berries, salt, and about 8 cups of water. Bring to a boil, reduce the heat to medium, and briskly simmer for about 1 hour, or until the wheat berries are chewy. Drain and rinse with cold water.
- Whisk together the orange juice, zest, lemon juice, shallot, olive oil, and pepper in a small bowl, and set aside.
- In a large bowl, toss together the wheat berries, orange juice mix, almonds, feta, spinach, and tomatoes.
Nutrition Facts
10 servings per container
Serving Size 107 g
| Amount per serving | ||
|---|---|---|
| Calories | 235 | |
| % Daily Value* | ||
| Total Fat 7g | 9% | |
| Saturated Fat 1.5g | 8% | |
| Trans Fat 0g | ||
| Polyunsaturated Fat 1.5g | ||
| Monounsaturated Fat 4g | ||
| Cholesterol 3mg | 2% | |
| Sodium 275mg | 12% | |
| Total Carbohydrate 39g | 14% | |
| Dietary Fiber 7g | 25% | |
| Total Sugars 2g | ||
| Includes 0g Added Sugars | 0% | |
| Sugar Alcohol 0g | ||
| Other Carbohydrate 29g | ||
| Protein 8g | ||
| Vitamin D 0mcg | 0% | |
| Calcium 62.2mg | 4% | |
| Iron 2.1mg | 10% | |
| Potassium 350mg | 8% | |
| Vitamin A 57.9mcg | 6% | |
| Vitamin C 13.8mg | 15% | |
| Vitamin E 2.6mg | 20% | |
| Vitamin K 48mcg | 40% | |
| Thiamin 0.2mg | 15% | |
| Riboflavin 0.2mg | 15% | |
| Niacin 4.8mg | 30% | |
| Vitamin B6 0.2mg | 10% | |
| Folate 47.2mcg | 12% | |
| Vitamin B12 0.1mcg | 4% | |
| Biotin 7.4mcg | 25% | |
| Chloride 137.9mg | 6% | |
| Pantothenate 0.6mg | 20% | |
| Phosphorus 189.7mg | 15% | |
| Iodine 0.8mcg | 0% | |
| Magnesium 87.3mg | 20% | |
| Zinc 1.7mg | 20% | |
| Selenium 34.9mcg | 60% | |
| Copper 0.3mg | 35% | |
| Manganese 2.2mg | 100% | |
| Chromium 1.7mcg | 6% | |
| Molybdenum 3.4mcg | 6% | |
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Ingredients
Whole Grain Wheat Berries, Tomatoes, Orange Juice, Spinach, Almonds, Feta Cheese (milk, Salt, Enzymes, Cheese Cultures), Olive Oil, Orange Peel, Shallots, Lemon Juice, Salt, Black Pepper.
Latest from Our Blog
Tools to Help You Through Seasonal Challenges
The holidays can be enjoyable, but also very busy and stressful. We have tools to help you get through seasonal challenges—give them a try!