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–+ servings
Wheat Berry Salad with Tuna and Tomatoes

Wheat Berry Salad with Tuna and Tomatoes for a Fresh Twist

This Wheat Berry Salad with Tuna and Tomatoes is a nutritious, easy-to-make dish packed with protein and fiber.
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Prep Time 15 minutes
Cook Time 1 hour
Chilling Time 30 minutes
Total Time 1 hour 45 minutes
Servings: 4 servings
Course: Salad
Cuisine: American
Calories: 300
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Salad
  • 1.5 cups Dry Wheat Berries boil until tender
  • 1 cup Diced Tomatoes preferably Roma
  • 1 can (6 oz) Canned Tuna well-drained
  • 1 cup Sliced Green Onions include both white and green parts
  • 1/4 cup Chopped Parsley fresh
For the Dressing
  • 1/4 cup Olive Oil rich in healthy fats
  • 2 tablespoons Fresh Lemon Juice fresh is key
  • to taste Salt
  • to taste Pepper

Equipment

  • large pot
  • mixing bowl
  • small bowl
  • colander

Method
 

Cooking Instructions
  1. Bring a large pot of salted water to a boil. Add wheat berries and simmer for about 60 minutes.
  2. Rinse the cooked wheat berries under cold water to stop the cooking process.
  3. In a large mixing bowl, combine the chilled wheat berries, diced tomatoes, sliced green onions, and drained tuna. Toss with parsley.
  4. In a small bowl, whisk together olive oil and lemon juice until emulsified. Adjust seasoning with salt and pepper.
  5. Pour the dressing over the salad and toss to combine thoroughly. Adjust seasoning again if needed.
  6. Serve immediately or refrigerate for at least 30 minutes before serving.

Nutrition

Serving: 1servingCalories: 300kcalCarbohydrates: 40gProtein: 20gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 7gCholesterol: 20mgSodium: 200mgPotassium: 600mgFiber: 10gSugar: 3gVitamin A: 15IUVitamin C: 30mgCalcium: 5mgIron: 20mg

Notes

For optimal taste and texture, consume within the first few days of preparation. Dress right before serving to preserve freshness.

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