Wheat Berry Salad with Red Peppers Eggplant and Zucchini
Elevate your salad game with this hearty and wholesome Wheat Berry Salad with Red Peppers, Eggplant, and Zucchini. Packed with nutty, chewy wheat berries and a vibrant medley of sautéed vegetables, this dish is a perfect blend of texture, flavor, and nutrition. The red bell peppers, eggplant, and zucchini are cooked to perfection, bringing out their natural sweetness and slight smokiness, while a tangy lemon and red wine vinegar dressing ties everything together. Fresh parsley adds an herbal brightness, making this salad a versatile dish that’s delicious warm, at room temperature, or chilled. Perfect for meal prep, picnics, or a light yet satisfying lunch, this plant-based recipe is as visually stunning as it is flavorful.
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Recipe Information
Ingredients
- 1 cup wheat berries
- 3 cups water
- 1 large red bell pepper
- 1 medium eggplant
- 1 medium zucchini
- 4 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice
- 1 tablespoon red wine vinegar
- 1 clove garlic
- 0.25 cup fresh parsley
- 1 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Rinse the wheat berries under cold water to remove any impurities.
Combine the wheat berries and 3 cups of water in a medium saucepan. Bring to a boil, then reduce the heat to low, cover, and simmer for 50-60 minutes or until the wheat berries are tender but still chewy.
While the wheat berries cook, prepare the vegetables by dicing the red bell pepper, eggplant, and zucchini into bite-sized pieces.
Heat 2 tablespoons of olive oil in a large skillet over medium-high heat. Add the eggplant and cook for 5-7 minutes, stirring occasionally, until golden brown and softened. Remove from the pan and set aside.
In the same skillet, add another tablespoon of olive oil, then add the zucchini and red bell pepper. Cook for 5-6 minutes, stirring occasionally, until the vegetables are tender and slightly charred. Set aside with the eggplant.
In a small bowl, whisk together the remaining 1 tablespoon of olive oil, lemon juice, red wine vinegar, minced garlic, salt, and black pepper to make the dressing.
When the wheat berries are done cooking, drain any excess water and allow them to cool slightly.
In a large mixing bowl, combine the cooked wheat berries, sautéed vegetables, and chopped fresh parsley.
Pour the dressing over the salad and toss well to coat all the ingredients evenly.
Taste and adjust seasoning with additional salt or pepper, if needed.
Serve the salad warm or at room temperature. It's also delicious chilled.
Nutrition Facts
Calories |
355 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.6 g | 19% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 679 mg | 30% | |
| Total Carbohydrate | 50.8 g | 18% | |
| Dietary Fiber | 12.2 g | 44% | |
| Total Sugars | 8.3 g | ||
| Protein | 8.8 g | 18% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 67 mg | 5% | |
| Iron | 2.9 mg | 16% | |
| Potassium | 789 mg | 17% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
