Wheat Berry Vegetable Salad (Anna Olson)

May 13, 2023May 13, 20230 3
Wheat Berry Vegetable Salad (Anna Olson) recipe for a healthy lunch or dinner
in Salad

Prep

10 min

Cook

1 hr

Ready In

1 hr 10 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 cup wheat berries
2 tablespoons olive oil
1 cup leek , sliced and washed
1 cup sliced zucchini ( green or yellow )
1/2 cup diced red bell pepper
1/2 cup fresh peas or 1/2 cup frozen peas
1 tablespoon chopped fresh oregano
1 teaspoon finely grated lemon zest
2 tablespoons lemon juice
salt and pepper

Nutrision Information

Servings Per Recipe
4
Calories
290
Sugar
4g
Fat
9g
This Wheat Berry Vegetable Salad is a recipe by Anna Olson, a Canadian pastry chef and cookbook author, who is known for her creative and delicious recipes. This salad is a perfect balance of whole grains, fresh vegetables, and zesty lemon flavor, making it a satisfying and nutritious meal for any occasion. Wheat berries are a unique ingredient that is made from the entire wheat kernel, including the bran, germ, and endosperm, making them an excellent source of fiber, protein, and other essential nutrients. In this recipe, wheat berries are combined with a colorful medley of sautéed veggies, such as leeks, zucchini, red bell pepper, and fresh peas, to create a vibrant and flavorful salad that is both healthy and delicious.

Instructions

1.Rinse wheat berries and drain. Bring 3 cups of water to a boil in a medium saucepan.
2.Add wheat berries and reduce heat to low. Simmer for 50-60 minutes until tender.
3.Heat olive oil in a large skillet over medium heat. Add leeks and reduce heat to medium-low.
4.Cook for 8-10 minutes, stirring occasionally, until tender.
5.Add sliced zucchini, red bell pepper, fresh peas (or frozen peas) and cook for 5-7 minutes.
6.Stir in cooked wheat berries, oregano, lemon zest, and lemon juice. Season with salt and pepper to taste.

PROS

This salad is packed with nutrient-dense ingredients, high in fiber, vitamins, minerals, and antioxidants.

It is a healthy and delicious meal option for vegetarians or anyone looking to incorporate more whole grains and vegetables into their diet.

CONS

Wheat berries require longer cooking time than other grains, so it requires some planning ahead in prep time.
Peeling and chopping the vegetables may also be time-consuming for some.

It contains a moderate amount of calories, so portion control may be necessary for those on a weight-loss diet.

HEALTH & BENEFITS

Wheat berries are an excellent source of dietary fiber, which is beneficial for digestive health, weight management, and reducing the risk of chronic diseases.
The colorful vegetables in this salad provide a range of nutrients and antioxidants, such as vitamin C, beta-carotene, and quercetin, which can help boost immunity, prevent inflammation, and lower the risk of chronic diseases.
Oregano is rich in volatile oils that have anti-inflammatory, antimicrobial, and antioxidant properties, which can provide various health benefits.

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