Wheat Berry Barley and Tomato Salad

Wheat Berry Barley and Tomato Salad 150 Author: Canadian Living Credits: Wheat Berry Barley and Tomato Salad 150

Cooking tomatoes makes their lycopene easier for the body to use and creates a tasty dressing for this salad to enjoy warm or cold.

  • Portion size 6 servings
  • Credits : Canadian Living Magazine: November 2006

Ingredients

  • 1 cup wheat berry
  • 1 cup pot barley
  • 1 cup pearl barley
  • 2 cups grape tomatoes
  • 2 cups cherry tomatoes
  • 1/4 cup extra virgin olive oil
  • 1/4 cup balsamic vinegar
  • 2 cloves of garlic minced
  • 1/4 teaspoon dried thyme
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 3/4 cups goat cheese crumbled (about 4 oz/125 g)
  • 2 green onions thinly sliced

Method

Rinse wheat berries; place in bowl. Add enough water to cover by 2 inches (5 cm); let stand at room temperature for 12 hours. Drain.

Bring saucepan of salted water to boil; stir in wheat berries. Reduce heat to medium-low; cover and simmer, stirring occasionally, for 30 minutes.

Stir in barley; cook, covered, until tender, about 20 minutes. Drain well; transfer to large bowl.

Meanwhile, cut tomatoes in half. In skillet, heat oil over medium heat; fry tomatoes, vinegar, garlic, thyme, salt and pepper until warm and softened, about 5 minutes. Pour over wheat berry mixture, tossing well. Stir in cheese and green onions.

Nutritional facts Per serving: about

  • Sodium 345 mg
  • Protein 9 g
  • Calories 363.0
  • Total fat 14 g
  • Cholesterol 9 mg
  • Saturated fat 4 g
  • Total carbohydrate 53 g

%RDI

  • Iron 21.0
  • Fibre 0.0
  • Folate 15.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 5.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 10.0
  • Vitamin C 12.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
Share X
Food

Wheat Berry Barley and Tomato Salad

Login