Wheat Berry Salad

Number of Servings: 4 (177 g)
Active Time: 25 Minutes
Total Time: 10 Minutes

Wheat berries are a chewy whole grain with a wonderfully nutty taste. This salad makes a perfect lunch in cold weather or warm. Prep the ingredients in advance, keeping them separate for a fast lunch. The wheat berries can be warmed easily by running them under warm tap water in a strainer to give them the freshest taste.

Ingredients

  • 1 cup wheat berries
  • 1/4 teaspoon salt
  • 1/4 freshly ground black pepper
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon coarse ground Dijon mustard
  • 1 teaspoon pure maple syrup
  • 1 tablespoon apple cider
  • 2 tablespoon extra-virgin olive oil
  • 1/2 cup apple juice-sweetened dried cranberries
  • 1/2 cup pecan halves, toasted and chopped
  • 2 packed cups baby spinach
  • 1 large apple, chopped

Directions

  1. Cook wheat berries according to package directions. Drain and transfer to a medium bowl.
  2. Whisk together the cider vinegar, mustard, maple syrup, cider and oil in a small bowl. Season with salt and pepper.
  3. Toss the wheat berries and remaining ingredients with the vinaigrette.

Nutrition Facts

4 servings per container

Serving Size 177 g

Amount per serving
Calories 400
% Daily Value*
Total Fat 17g 22%
Saturated Fat 2g 10%
Trans Fat 0g
Polyunsaturated Fat 4g
Monounsaturated Fat 10g
Cholesterol 0mg 0%
Sodium 200mg 9%
Total Carbohydrate 57g 21%
Dietary Fiber 9g 32%
Total Sugars 18g
Includes 11g Added Sugars 22%
Sugar Alcohol 0g
Other Carbohydrate 28g
Protein 10g
Vitamin D 0mcg 0%
Calcium 55.7mg 4%
Iron 3.1mg 15%
Potassium 385mg 8%
Vitamin A 93.8mcg 10%
Vitamin C 12.9mg 15%
Vitamin E 1.7mg 15%
Vitamin K 142.9mcg 120%
Thiamin 0.3mg 25%
Riboflavin 0.1mg 8%
Niacin 4.7mg 30%
Vitamin B6 0.2mg 10%
Folate 25.1mcg 6%
Vitamin B12 0mcg 0%
Biotin 0.7mcg 4%
Chloride 1.8mg 0%
Pantothenate 0.6mg 20%
Phosphorus 208.7mg 15%
Iodine 0mcg 0%
Magnesium 98.3mg 25%
Zinc 2mg 20%
Selenium 34.4mcg 60%
Copper 0.4mg 45%
Manganese 2.9mg 130%
Chromium 0.7mcg 2%
Molybdenum 3.7mcg 8%

* 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

Apples, Whole Wheat, Spinach, Fruit Juice Sweetened Dried Cranberries (cranberries, Apple Juice Concentrate, Sunflower Oil), Pecans, Olive Oil, Apple Juice, Cider Vinegar, Maple Syrup, Dijon Mustard (water, Mustard Seed, Mustard Flour, Vinegar, Salt, White Wine, Citric Acid, Tumeric, Spices), Salt, Black Pepper.

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