Thanks for joining Sarah and me for Meatless Monday today! I am sticking with my theme of staying away from hot and heavy meals. It’s just too hot around here! I do love it when I can whip up a healthy, satisfying grain salad and then eat it for a few days. So, I’ve got another great salad recipe for you today! This Wheat Berry, Arugula and White Bean salad is easy to make and filled with lots of plant based protein to keep you full and fueled.
In case you are not familiar with wheat berries they are “whole unprocessed wheat kernels”. Wheat berries have a crunchy, heartier texture similar to a barley or freekeh. “A normal serving of wheat berries is 1/4 cup dry which, when cooked, yields 1/2-cup serving. A 50 gram serving of hard red wheat berries, or about 1/4 cup uncooked, provides 163.5 calories, 1 gram of fat, 6.5 gram of protein, 35.5 gram of carbohydrates, 6 gram of dietary fiber and 1 milligram of sodium. Wheat berries are rich in vitamins B1 and B3; and the minerals magnesium, phosphorus, copper, manganese and selenium.” (Source)
I find wheat berries easy to prepare and very versatile. You can easily use them in cold or hot salads or even stews in place of another grain. The nutty, heartier texture quite satisfying for a meal or a side dish.
Wheat Berry, Arugula & White Bean Salad
I kept this Wheat Berry, Arugula & White Bean Salad pretty simple by adding some Italian seasonings, olive oil and apple cider vinegar. You probably have most ingredients on hand except for the actual wheat berries that can usually be found in a regular grocery store. I was able to whip it all up in about 45 min and then enjoyed it for a few days for lunch. That’s the best kind of meal for me!
- 1 C dried Wheat Berries
- 1 15 oz can of white (Cannelli or Navy) beans rinsed & drained
- 1 large carrot -diced
- large cucumber peeled & diced
- 2 C Arugula
- 1 pint of grape tomatoes halved
- 1 Red pepper-diced
- handful fresh basil chopped
- Juice of 1 lemon
- 1/3 C good quality Extra Virgin Olive Oil
- sprinkle of oregano
- Salt & pepper to taste
- 1/4 C Apple Cider Vinegar
- Prepare wheat berries according to package directions
- Rinse with cold water, drain & cool
- In large bowl combine wheat berries with remaining ingredients
- Chill at least 30 min and enjoy