Wheat Berry and Fava Bean Salad

Wheat Berry and Fava Bean Salad

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From: Diabetic Living Magazine

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.

Ingredients 6 servings

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Original recipe yields 6 servings
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  • 2 tablespoons olive oil
  • ½ cup chopped onion
  • 2 cloves garlic, minced
  • 2 cups unsalted chicken stock
  • ½ cup hard red spring wheat berries, such as Bob's Red Mill® brand
  • 3 pounds fresh fava beans in pods or 1½ cups frozen sweet soybeans (edamame) (see Tip)
  • 4 cups water
  • ¼ teaspoon salt
  • 4 ounces fresh asparagus, cut into 1½-inch pieces
  • 2 tablespoons red wine vinegar
  • 1 teaspoon Dijon-style mustard
  • ¼ teaspoon black pepper
  • 1 cup fresh blueberries
  • ¼ cup snipped fresh mint

Preparation

  • Prep

  • Ready In

  1. 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.
  2. Meanwhile, if using fresh fava beans, remove beans from pods. In a medium saucepan bring the water and ⅛ 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.)
  3. Add asparagus to the reserved boiling salted water. Boil 3 to 5 minutes or until crisp-tender; drain and cool.
  4. For dressing, whisk together the red wine vinegar, mustard and pepper and the remaining 4 teaspoons oil and ⅛ teaspoon salt.
  5. 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.
  • Tip: To save prep time, look for an 8.8-ounce package steamed fava beans, such as Melissa's® brand. They're already shelled, peeled and ready to eat.

Nutrition information

  • Serving size: ⅔ cup
  • Per serving: 151 calories; 5 g fat(1 g sat); 4 g fiber; 21 g carbohydrates; 6 g protein; 46 mcg folate; 0 mg cholesterol; 4 g sugars; 431 IU vitamin A; 14 mg vitamin C; 26 mg calcium; 2 mg iron; 166 mg sodium; 176 mg potassium
  • Nutrition Bonus: Vitamin C (23% daily value)
  • Carbohydrate Servings:
  • Exchanges: 1 fat, 1 starch, ½ lean protein, ½ vegetable

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