Monday, June 11, 2012
Greek Wheat Berry Salad
Wheat berries? What the heck are wheat berries, anyway? They are actually a pretty new culinary discovery to The Spatularettes, but ever since we first tried them, we couldn't get enough. A wheat berry is actually the whole wheat kernel, minus the hull (thanks, Wikipedia!) and are used to make whole wheat flour. They are chewy, hearty, and filling... and low cal too! Wheat berries make a great base for any salad because their earthy taste pairs well with just about any flavor combination. One of our favorites is Mediterranean flavors, so we dreamed up this Greek Wheat Berry Salad to take to work for lunch all week. It is super filling and flavorful, so you won't be hit with those 3PM snack cravings that usually accompany a light lunch.
-1 cup dry wheat berries
-1 6 oz cup fat free plain Greek yogurt
-1 Tbs lemon juice
-1 Tbs fresh dill, minced
-1/2 cup diced cucumber
-1/2 cup diced tomato
-1/4 minced red onion
Cook the wheat berries according to package instructions. It takes about an hour on the stove top, so plan ahead. While the wheat berries are cooking, mix together the yogurt, lemon juice (about 1/2 a lemon), and minced dill. Once the wheat berries are tender, but still chewy, drain them and allow to cool for about 10 minutes. While the wheat berries are still warm, add them to the yogurt sauce and toss until they are well coated. By adding the sauce to the wheat berries while they are still warm, it helps them to really soak up the flavor. Allow the salad to cool in the refrigerator for at least an hour. Just before serving add the diced cucumber, tomato, and red onion to the salad and mix gently until well combined.
We like to serve these Greek Wheat Berries over a bed of baby spinach and top them with sliced chicken or feta cheese. They are completely flavorful and wonderful by themselves though!
This recipe makes 3 pretty large lunch portions, which even when topped with chicken, ring in at under 400 calories--so no guilt involved!
Tall and Small