Wheat Berry Salad With Tomatoes And Zucchini Recipes

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ITALIAN WHEAT BERRY SALAD



Italian Wheat Berry Salad image

If you aren't familiar with wheat berry, it's a healthy whole-grain that pairs great with most salad ingredients. This recipe is Italian-inspired, topped with tomatoes, basil and fresh feta!

Provided by By Betty Crocker Kitchens

Categories     Lunch

Time 2h30m

Yield 4

Number Of Ingredients 15

3 1/2 cups water
1 cup uncooked wheat berries
2 large tomatoes, chopped (2 cups)
1/4 cup chopped dry-pack sun-dried tomatoes
2 tablespoons coarsely chopped fresh basil leaves
1/4 cup crumbled reduced-fat feta cheese (1 oz)
Fresh basil sprigs, if desired
2 tablespoons low-sodium vegetable juice
2 tablespoons red wine vinegar
1 tablespoon olive oil
1 clove garlic, finely chopped
1 teaspoon finely chopped shallot
1/4 teaspoon Italian seasoning
1/4 teaspoon salt
1/4 teaspoon pepper

Steps:

  • In 2-quart saucepan, heat water and wheat berries to boiling; reduce heat to low. Cover; simmer 60 to 70 minutes or until wheat berries are tender but still chewy. Drain.
  • In small bowl, stir all dressing ingredients with whisk until blended. In medium bowl, toss wheat berries, tomatoes, sun-dried tomatoes and chopped basil. Pour dressing over mixture and mix well. Cover; refrigerate 1 to 3 hours to blend flavors.
  • Divide salad evenly among 4 plates or bowls. Top each serving with 1 tablespoon cheese. Garnish with basil sprigs.

Nutrition Facts : Calories 240, Carbohydrate 39 g, Cholesterol 0 mg, Fat 1, Fiber 7 g, Protein 9 g, SaturatedFat 1 g, ServingSize 1 Serving, Sodium 320 mg, Sugar 4 g, TransFat 0 g

WHEAT BERRY AND TOMATO SALAD



Wheat Berry and Tomato Salad image

Whole wheat berries lend themselves to both summer and winter dishes. Much of the flavor in this salad comes from the tangy juice of chopped tomatoes, almost like a marinade for the chewy wheat. The salad is all about texture, with crunchy celery (or cucumber) and soft feta contrasting with wheat.

Provided by Martha Rose Shulman

Categories     dinner, lunch, one pot, salads and dressings, main course, side dish

Time 2h30m

Yield Serves six

Number Of Ingredients 12

1 cup farro or wheat berries, rinsed, soaked for several hours or overnight in 1 quart water
Salt
freshly ground pepper
1 1/2 to 2 cups diced tomatoes
1 tablespoon sherry vinegar
1 teaspoon balsamic vinegar
1 cup diced celery or cucumber, or a combination
3 tablespoons freshly squeezed lemon juice (more to taste)
3 tablespoons extra virgin olive oil
2 ounces feta, crumbled (about 1/2 cup)
1 to 2 tablespoons chopped fresh mint
3 tablespoons chopped fresh parsley

Steps:

  • Place the wheat berries and their soaking water in a large saucepan. Add salt to taste, and bring to a boil. Reduce the heat, cover and simmer one hour or until the grains are tender and beginning to splay. Turn off the heat, and allow the wheat berries to sit in the hot water for another 15 minutes. Drain.
  • While the wheat berries are cooking, dice the tomatoes and place in a bowl. Sprinkle with salt, and add the sherry and balsamic vinegars. Toss together, and let sit for one hour.
  • After you drain the wheat berries, toss with the tomatoes and juices. Allow to marinate together for one hour. Add the remaining ingredients, and toss together. Refrigerate until ready to serve, or serve at once.

Nutrition Facts : @context http, Calories 204, UnsaturatedFat 7 grams, Carbohydrate 25 grams, Fat 10 grams, Fiber 5 grams, Protein 6 grams, SaturatedFat 3 grams, Sodium 345 milligrams, Sugar 3 grams

WHEAT BERRY SALAD WITH TOMATOES AND ZUCCHINI



Wheat Berry Salad With Tomatoes and Zucchini image

Make and share this Wheat Berry Salad With Tomatoes and Zucchini recipe from Food.com.

Provided by zeldaz51

Categories     Grains

Time 1h20m

Yield 4 serving(s)

Number Of Ingredients 10

salt
1 cup wheat berries
1 zucchini, chopped
1/4 cup sun-dried tomato
2 plums or 2 salad tomatoes, seeded and chopped
3 tablespoons balsamic vinegar
2 teaspoons extra-virgin olive oil
1 garlic clove, minced
fresh ground black pepper
1/4 cup shredded fresh basil (shred just before service)

Steps:

  • Fill a pot with water, salt it, and bring to a boil. Add the wheat berries and cook, covered, about 1 hour until tender. Drain the wheat berries, rinse them unde cold water to cool, drain, and place in a bowl.
  • Meanwhile, bring a small pot of water to a boil, salt it, add the zucchini and cook until tender-crisp, about 1 minute. Drain the zucchini, reserving the cooking water, and rinse the squash under running cool water. Drain again an add to wheat berries.
  • Add the dried tomatoes to the reserved zucchini water and let stand about 10 minutes until soft. Drain and finely chop the tomatoes.
  • Mix them with the fresh tomatoes and add the tomato mixture to the wheat berries.
  • In a small bowl, whisk together the vinegar, oil, garlic, 1/4 teaspoons salt, and pepper. Pour the dressing over the wheat berry mixture and toss to coat. Cover and refrigerate for up to 3 days. Toss shredded basil in just before service.

Nutrition Facts : Calories 64.4, Fat 2.6, SaturatedFat 0.4, Sodium 77.7, Carbohydrate 9.5, Fiber 1.4, Sugar 7.6, Protein 1.5

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