Lentil and Wheatberry Salad

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Time to Prepare this Recipe 2 hours Prep: 30mins Cook: 1 hours
Calories Per Serving and Nutrition Information 169 calories per serving view nutrition facts
# of servings this recipe makes 2 servings suggest servings
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Ingredients

1 cup wheat berries
2 cups water
1/2 cup lentils
1 cup water
1 x mixed vegetables
1 x herbs
1 x salad dressing, fat-free

Directions

Put wheat berries and 2 cups water in a saucepan, bring to a boil, reduce heat, cover and simmer 45 min to 1 hour, until berries are tender, but still chewy (not mushy).

Sort lentils, removing any deformed ones and any stones that may be mixed in.

Rinse a couple of times, then put them in saucepan with 1 cup of water, bring to a boil, reduce heat, cover and simmer about 30 minutes, again, so they are done but not mushy.

When both lentils and wheatberries are done, drain any excess water, put into large bowl and chill while you cut up vegetables.

Vegetables can vary according to what you have on hand.

Can include yellow summer squash, green pepper, sweet onion, peas, mushrooms, etc.

Herbs can include parsley,and or basil.

For a dressing use fatfree red wine vinegar dressing--just enough to coat everything, but not so much that it is swimming in dressing.

The bits of red pepper in the dressing also added a little more color to the salad.

Toss everything together well and chill.

Served this with a crusty sourdough bread.

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Nutrition Facts

Serving Size 404g
Amount per Serving
Calories 169 3% of calories from fat
% Daily Value*
Total Fat 1.0g1%
 Saturated Fat 0.0g0%
 Trans Fat 0.0g
Cholesterol 0mg0%
Sodium 17mg1%
Total Carbohydrate 29.0g10%
 Dietary Fiber 15.0g59%
 Sugars 1.0g
Protein 12.0g25%
Vitamin A 0%  Vitamin C 4%
Calcium 4%  Iron 20%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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