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Lentil and Wheatberry Salad










Low Fat, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber, Very low in sodium, Low Sodium


1 cup wheat berries
2 cups water
½ cup lentils
1 cup water
1 x mixed vegetables
1 x herbs
1 x salad dressing, fat-free


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.


* not incl. in nutrient facts

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Nutrition Facts

Serving Size 404g (14.3 oz)
Amount per Serving
Calories 1693% of calories from fat
 % Daily Value *
Total Fat 1g 1%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 17mg 1%
Total Carbohydrate 10g 10%
Dietary Fiber 15g 59%
Sugars g
Protein 25g
Vitamin A 0% Vitamin C 4%
Calcium 4% Iron 20%
* based on a 2,000 calorie diet How is this calculated?


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