Recipe: Wheat Berry, Edamame and Black Bean Salad

by North Memorial

Wheat berries are the entire wheat kernel. They have a nutty flavor and add a chewy texture when cooked. Edamame is a green vegetable more commonly known as a soybean, harvested at the peak of ripening right before it reaches the "hardening" time. Edamame is packed with protein and fiber just like wheat berries and black beans. The vegetables in this salad burst with flavor and add so much color. This salad is very filling and will make a tasty addition to any menu!

  • 4 cups water
  • 1/2 cup dry wheat berries
  • 1 cup frozen shelled edamame, thawed
  • 1 (15 oz.) can black beans, rinsed and drained
  • 1 cup chopped tomatoes
  • 1/2 cup shredded carrots
  • 1/2 cup finely chopped red onion
  • 1/2 teaspoon garlic powder
  • 2 tablespoons red wine vinegar
  • 1 1/2 tablespoon olive or canola oil
  • dash of black pepper

Combine water and wheat berries in medium saucepan, bring to a boil. Reduce heat and simmer 55 minutes on low, until wheat berries are tender. Drain in a strainer and run cold water over wheat berries to cool quickly. Combine wheat berries with remaining ingredients in a medium bowl. Toss to coat. Serve immediately or cover and refrigerate until serving.

Nutrition information per serving: 194 calories (28% from fat), 6 grams total fat, 0.5 gram saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 33 grams carbohydrate, 9 grams fiber, 330 milligrams sodium, 11 grams protein.

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