Name: Wheat Berry and Fava Bean Salad
Total time: 1 h 30 min
Ingredients: 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 1 1/2 cups frozen sweet soybeans (edamame) (see Tip); 4 cups water; ¼ teaspoon salt; 4 ounces fresh asparagus, cut into 1 1/2-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

Directions

Step 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.

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Step 2

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.)
Step 3

Add asparagus to the reserved boiling salted water. Boil 3 to 5 minutes or until crisp-tender; drain and cool.
Step 4

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

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

Serving Size: 2/3 cup

Per Serving:

151 calories; protein 6.2g; carbohydrates 20.5g; dietary fiber 4.4g; sugars 3.7g; fat 5.2g; saturated fat 0.7g; vitamin a iu 431.3IU; vitamin c 14.4mg; folate 45.7mcg; calcium 26mg; iron 1.7mg; magnesium 19.2mg; potassium 175.7mg; sodium 166.1mg.

Exchanges:

1 fat, 1 starch, 1/2 lean protein, 1/2 vegetable

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Ingredients

Directions

Tips

Nutrition Facts

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Ingredients

Directions

Tips

Nutrition Facts