Tuna wheat berry salad
A simple recipe for wheat berry salad with tuna, corn, and mixed greens.
Equipment
Ingredients
- 1.5 cups uncooked wheat berries
- 3 cups water, liquid chicken stock, or liquid vegetable stock
- 200 g of feta cheese (3/4 cup)
- 2 oz of mixed greens
- 10 oz of tuna (2 cans or 240g)
- 5 oz of sweet corn (1 can or 140g)
- 1/2 red onion, chopped (optional)
Salad dressing
- 3 tablespoons of olive oil
- 4 tablespoons of balsamic vinegar
- 1 teaspoon of garlic powder
- pinch of salt and pepper
Instructions
Wheat berries on the stove top:
- In a saucepan, add the wheat berries along with water and salt and bring to a boil over medium heat for 5 minutes.
- Reduce the heat to medium-low and simmer for about 30 minutes, or until water is absorbed.
- Remove from heat and mix with a fork.
- Let wheat berries cool to room temperature.
Wheat berries in a rice cooker:
- Add the wheat berries, water and salt into the the rice cooker and turn it on.
- Once it is finished, remove from the rice cooker into a large bowl and mix with a fork.
- Let wheat berries cool to room temperature.
Other ingredients:
- Chop the feta cheese and any optional ingredients like the red onion into small quarters.
- In a small bowl, combine the olive oil, balsamic vinegar, salt, pepper, and garlic powder.
- Move the wheat berries to a large salad bowl, and combine it with the mixed greens, tuna, sweet corn, feta cheese, optional ingredients, and salad dressing.
- Toss the salad and serve.
Nutrition
Serving: 1gCalories: 395kcalCarbohydrates: 39gProtein: 30gFat: 14gSaturated Fat: 3gPolyunsaturated Fat: 10gCholesterol: 41mgSodium: 393mgFiber: 5gSugar: 7g
Please note: We are not certified nutritionists and these estimates written and produced for entertainment purposes only.