Spanish Wheat Berry Salad

Spanish Wheat Berry Salad is an European side dish. For 84 cents per serving, this recipe covers 11% of your daily requirements of vitamins and minerals. One serving contains 354 calories, 10g of protein, and 19g of fat. This recipe serves 6. 91 person found this recipe to be scrumptious and satisfying. It is brought to you by Vegetarian Times. Head to the store and pick up wheat berries, flat-leaf parsley, olive oil, and a few other things to make it today. From preparation to the plate, this recipe takes approximately 45 minutes. It is a good option if you're following a lacto ovo vegetarian diet. Taking all factors into account, this recipe earns a spoonacular score of 83%, which is outstanding. Similar recipes include Wheat Berry Salad, Wheat Berry Salad, and Wheat Berry Salad.

Servings: 6

 

Ingredients:

¼ cup chopped toasted almonds

¼ cup chopped flat-leaf parsley

1 clove garlic, minced (1 tsp.)

1 Tbs. lemon juice

6 Tbs. olive oil, divided

¼ cup (1 oz.) shaved Manchego cheese or Pecorino Romano cheese, optional

1 medium red bell pepper, chopped (1 cup)

¼ cup chopped shallots

1 Tbs. sherry vinegar

1 ½ cups wheat berries, rinsed and drained

Equipment:

pressure cooker

whisk

bowl

Cooking instruction summary:

1. Heat 1 Tbs. oil in 6-qt. pressure cooker over medium-high heat. Add wheat berries, and sauté 5 minutes, or until toasted. Add 4 1/2 cups water. Lock lid in place. Bring to high pressure over high heat. Reduce heat, and cook 30 minutes. Release pressure using automatic pressure release, or carefully transfer cooker to sink, and run cool water over rim of lid. Remove lid, tilting away from you to let steam escape. Drain wheat berries.2. Whisk together remaining 5 Tbs. oil, vinegar, lemon juice, and garlic in large bowl. Season with salt and pepper, if desired. Add wheat berries, bell pepper, almonds, shallots, and parsley, and toss to combine. Season with salt and pepper, if desired. Sprinkle with cheese, if using.

 

Step by step:


1. Heat 1 Tbs. oil in 6-qt. pressure cooker over medium-high heat.

2. Add wheat berries, and sauté 5 minutes, or until toasted.

3. Add 4 1/2 cups water. Lock lid in place. Bring to high pressure over high heat. Reduce heat, and cook 30 minutes. Release pressure using automatic pressure release, or carefully transfer cooker to sink, and run cool water over rim of lid.

4. Remove lid, tilting away from you to let steam escape.

5. Drain wheat berries.

6. Whisk together remaining 5 Tbs. oil, vinegar, lemon juice, and garlic in large bowl. Season with salt and pepper, if desired.

7. Add wheat berries, bell pepper, almonds, shallots, and parsley, and toss to combine. Season with salt and pepper, if desired. Sprinkle with cheese, if using.


Nutrition Information:

Quickview
360k Calories
10g Protein
18g Total Fat
40g Carbs
19% Health Score
Limit These
Calories
360k
18%

Fat
18g
29%

  Saturated Fat
2g
19%

Carbohydrates
40g
14%

  Sugar
2g
2%

Cholesterol
4mg
2%

Sodium
60mg
3%

Get Enough Of These
Protein
10g
20%

Vitamin K
50µg
48%

Vitamin C
36mg
45%

Fiber
8g
33%

Vitamin E
4mg
27%

Vitamin A
1008IU
20%

Iron
2mg
13%

Manganese
0.21mg
10%

Calcium
98mg
10%

Phosphorus
79mg
8%

Vitamin B6
0.13mg
6%

Vitamin B2
0.1mg
6%

Magnesium
24mg
6%

Folate
22µg
6%

Potassium
150mg
4%

Copper
0.08mg
4%

Zinc
0.44mg
3%

Vitamin B3
0.51mg
3%

Vitamin B1
0.04mg
2%

Vitamin B5
0.17mg
2%

Selenium
1µg
2%

covered percent of daily need
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Food Trivia

Casu marzu is a traditional Sardinian sheep milk cheese that contains live maggots inside.

Food Joke

The efficiency expert concluded his lecture with a note of caution. "You don't want to try these techniques at home." "Why not?" asked someone from the back of the audience. "I watched my wife's routine at breakfast for years," the expert explained. "She made lots of trips to the refrigerator, stove, table and cabinets, often carrying just a single item at a time. 'Hon,' I suggested, 'Why don't you try carrying several things at once?'" The voice from the back asked, "Did it save time?" The expert replied, "Actually, yes. It used to take her 20 minutes to get breakfast ready. Now I do it in seven."

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