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Sesame-Ginger Wheat Berry Salad
Ingredients
-
1 1/4
cups water
-
1/2
cup wheat berries
-
1
cup canned black beans, rinsed and drained
-
1/2
of a medium mango, seeded, peeled, and chopped
-
3/4
cup thin bite-size strips carrots
-
1/4
cup purchased mango chutney
-
2
tablespoons rice vinegar
-
2
teaspoons toasted sesame oil
-
1/4
teaspoon ground ginger
-
Salt (optional)
-
1
small head napa cabbage, coarsely shredded
Directions
In saucepan combine water and wheat berries. Bring to boiling; reduce heat. Simmer, covered, for 45 to 60 minutes or until tender. Drain liquid. Stir in black beans, mango, carrots, chutney, vinegar, oil, and ginger. Season with salt. Serve with napa cabbage. Makes 4 (2/3 cup) servings.
Nutrition Facts
(Sesame-Ginger Wheat Berry Salad)
- Servings Per Recipe 4,
- Calories 226,
- Protein (gm) 9,
- Carbohydrate (gm) 45,
- Fat, total (gm) 3,
- Monosaturated fat (gm) 1,
- Polyunsaturated fat (gm) 1,
- Dietary Fiber, total (gm) 8,
- Sugar, total (gm) 14,
- Vitamin A (IU) 4276,
- Vitamin C (mg) 31,
- Thiamin (mg) 0,
- Riboflavin (mg) 0,
- Niacin (mg) 2,
- Pyridoxine (Vit. B6) (mg) 0,
- Folate (µg) 77,
- Sodium (mg) 332,
- Potassium (mg) 530,
- Calcium (DV %) 101,
- Iron (DV %) 2,
- Percent Daily Values are based on a 2,000 calorie diet
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