Summer Corn Wheat Berry Salad


sum_corn_wheat_berry_sal

Sweet corn, bell pepper and tomatoes show off summer in this surprisingly hearty salad of wheat berries and white beans. A mustard lemon sherry vinaigrette adds a sophisticated touch to this chilled entrée which requires almost no stove time. This recipe comes to us from Kimberly of Flavorista.

Serves 4

For the dressing:

  • 2 tablespoons fresh lemon juice
    1 ½ teaspoons sherry vinegar
    1 clove garlic, minced
    1 teaspoon Dijon mustard
    ½ teaspoon salt
    1/8 teaspoon ground black pepper
    3 tablespoons extra-virgin olive oil

To complete the summer corn wheat berry salad:

  • 8 cups water
  • 1 teaspoon salt
  • 1 cup wheat berries, soaked overnight or quick-soaked
  • 1 cup corn off the cob, freshly cooked
  • or
  • 1 cup frozen corn, thawed
    1 cup canned white beans, drained and rinsed
  • or
  • 1 cup dried white beans, cooked
    ½ orange bell pepper, chopped
    ¼ cup red onion, finely chopped
    ¼ cup fresh parsley, finely chopped
    1 teaspoon lemon zest
    2 tomatoes, seeded and chopped
    ¼ cup feta cheese, crumbled

To make the dressing:

In a small bowl whisk together the lemon juice, vinegar, garlic, mustard, olive oil, salt and pepper.

To complete the summer corn wheat berry salad:

Bring the water, salt and pre-soaked wheat berries to a boil in a large pot over medium-high heat. Turn heat down to low and simmer, uncovered, for 50-60 minutes, or until the wheat berries puff up a bit and become tender. Drain and rinse with cool water.
In a large bowl combine the cooked wheat berries, corn, white beans, bell pepper, red onion, parsley, lemon zest and tomatoes.

Drizzle the salad with the dressing and toss to combine. Top the salad with the crumbled feta and enjoy.

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Nutrition Information

Summer Corn Wheat Berry Salad

Servings per Recipe: 4

Amount per Serving

Calories:  259.8

Calories from Fat:  117

Total Fat:  13g

Saturated Fat:  2.9g

Cholesterol:  8.3mg

Sodium:  435.2mg

Potassium:  633.4mg

Carbohydrates:  30.7g

Dietary Fiber:  5.7g

Protein:  8.4g

Sugars:  .7g

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