Multiple textures and flavors abound in this delicious grain salad. Chewy wheat berries, crisp-tender asparagus, creamy fava beans and sweet blueberries are combined in a mustardy dressing and served with fresh mint. This salad is a perfect choice to pack for your next picnic. Source: Diabetic Living Magazine

Diabetic Living Magazine
Advertisement

Ingredients

Directions

  • In a medium saucepan heat 2 teaspoons of the oil over medium heat. Add onion and garlic; cook 5 to 7 minutes or until onion is tender, stirring occasionally. Add stock and wheat berries. Bring to boiling; reduce heat. Simmer, covered, 1 hour or until wheat berries are tender. Drain and cool.

    Advertisement
  • Meanwhile, if using fresh fava beans, remove beans from pods. In a medium saucepan bring the water and 1/8 teaspoon of the salt to boiling. Add shelled beans; boil 30 seconds to loosen outer skins. Using a slotted spoon, immediately transfer beans to ice water to cool, reserving boiling salted water in saucepan. Drain beans; peel off and discard outer skins. (If using edamame, cook in the boiling salted water according to package directions and cool in ice water.)

  • Add asparagus to the reserved boiling salted water. Boil 3 to 5 minutes or until crisp-tender; drain and cool.

  • For dressing, whisk together the red wine vinegar, mustard and pepper and the remaining 4 teaspoons oil and 1/8 teaspoon salt.

  • To serve, combine wheat berry mixture, fava beans, asparagus, blueberries and mint. Drizzle with dressing; toss to coat. Serve immediately or cover and chill up to 24 hours.

Tips

Tip: To save prep time, look for an 8.8-ounce package steamed fava beans, such as Melissa's(R) brand. They're already shelled, peeled and ready to eat.

Nutrition Facts

151 calories; 5.2 g total fat; 166 mg sodium. 20.5 g carbohydrates; 6.2 g protein; Full Nutrition