Lauren Kelly Nutritionist

Better Health, Better Food, Better You

Another Meatless Monday…how about some Roasted Vegetable Wheat Berry Salad?

on April 2, 2012

Wheat berries are whole, unprocessed wheat kernels that contain all three parts of the grain, including the germ, bran and starchy endosperm.  Only the hull, the inedible outer layer of the grain, has been removed. As a result, wheat berries retain all of the grain’s vitamins, minerals and phytochemicals.  When you eat wheat berries, you are consuming wheat in its most natural form.  They are loaded with fiber, protein and iron.  I love their nutty, slightly crunchy texture.  It’s great to mix things up and try new things, why not give this meatless salad a try????

Roasted Vegetable Wheat Berry Salad

Adapted from Eating for England

3 bunches of broccoli

1 pint grape tomatoes

1 package sliced mushrooms

1 green squash

1 red onion

1 orange bell pepper

5 cloves of garlic, chopped (less if you think that’s too much, I LOVE garlic)

3 Tablespoons grapeseed oil

1 teaspoon kosher salt

1/2 teaspoon black pepper

1 cup wheat berries, rinsed

1 Tablespoon shaved asiago (you can use shaved parmesan if you’d like)

1 Tablespoon balsamic vinegar

1 teaspoon dijon mustard

Directions

  1. Preheat oven to 400 degrees.
  2. Chop all the vegetables and place in large bowl.  Toss with 3 of the 4 chopped garlic cloves, 2 Tablespoons of grapeseed oil, 1/2 teaspoon salt and 1/4 teaspoon of black pepper.  Place on a pan with aluminum foil and roast for 20-25 minutes, making sure you turn them at least once.
  3. While the veggies are roasting, rinse the wheat berries and bring 3 cups of water to boil.  Season with salt if desired, add wheat berries.  Cook for 1.5 hours or until they are soft and chewy.
  4. Combine the wheat berries and veggies together, then add shaved cheese.  In a separate bowl, combine the remaining 1 Tablespoon of grapeseed oil, remaining chopped garlic clove, balsamic vinegar, dijon mustard, salt and pepper.  Stir until well combined.  Sprinkle over wheat berries and veggies and thoroughly mix.  I like to let the salad soak up the dressing for at least an hour.  But I understand if you can’t wait to eat it 🙂

Nutrition Facts
Serving Size 1/6 of the salad (makes 6 servings)  6 Weight Watchers Points per serving
Amount Per Serving
Calories 244 Calories from Fat 82
% Daily Value*
Total Fat 9.1g
Saturated Fat 1.3g
Trans Fat 0.0g
Cholesterol 2mg
Sodium 534mg
Total Carbohydrates 35.8g
Dietary Fiber 10.0g
Sugars 8.8g
Protein 12.1g

*Nutrition information provided by http://www.caloriecount.com, not 100% guaranteed

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: