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.

Diabetic Living Magazine
Source: Diabetic Living Magazine
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • 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.

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  • 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

150.6 calories; protein 6.2g 12% DV; carbohydrates 20.5g 7% DV; exchange other carbs 1.5; dietary fiber 4.4g 18% DV; sugars 3.7g; fat 5.2g 8% DV; saturated fat 0.7g 3% DV; cholesterolmg; vitamin a iu 431.3IU 9% DV; vitamin c 14.4mg 24% DV; folate 45.7mcg 11% DV; calcium 26mg 3% DV; iron 1.7mg 10% DV; magnesium 19.2mg 7% DV; potassium 175.7mg 5% DV; sodium 166.1mg 7% DV.