Wheat Berry Barley and Tomato Salad
Cooking tomatoes makes their lycopene easier for the body to use and creates a tasty dressing for this salad to enjoy warm or cold.
Servings: 4 to 6
Ingredients:
Wheat Berry Barley and Tomato Salad
Photography by David Scott
| Nutritional Info | |
| Per each of 6 servings (approx.): | - |
| cal | 363 |
| pro | 9 g |
| total fat | 14 g |
| sat. fat | 4 g |
| carb | 53 g |
| fibre | 7 g |
| chol | 9 mg |
| sodium | 345 mg |
| % RDI: | - |
| calcium | 5% |
| iron | 21% |
| vit A | 10% |
| vit C | 12% |
| folate | 15% |
Suggested Recipes
-
1 cup (250 mL) wheat berries
1 cup (250 mL) pot or pearl barley
2 cups (500 mL) grape or cherry_tomatoes
1/4 cup (50 mL) extra-virgin olive oil
1/4 cup (50 mL) balsamic vinegar
2 cloves garlic, minced
1/4 tsp (1 mL) dried thyme
1/4 tsp (1 mL) each salt and pepper
3/4 cup (175 mL) goat cheese, crumbled (about 4 oz/125 g)
2 green onions, thinly sliced
Preparation:
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.
Additional Information
-
Tip: To test for doneness of wheat berries, remove a grain and taste; it should be chewy with a soft centre.
Source
Canadian Living Magazine: November 2006
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