Wheatberry salad recipe by OFL volunteer Karen Lee

April 5, 2010 at 2:54 pm Leave a comment

For my graduation classes I (@Dorothy) like to have a potluck party. Last week I had three graduations so you know what that means–tons of good eats! I made mini chocolate cupcakes with prunes for my Hazel Park class and then some zucchini chocolate chip cookies for my River Rouge class. Gotta sneak those veg and fruits in somewhere!

One dish I thought was spectacular was chef volunteer Karen Lee’s wheatberry salad. I had never tried wheatberries; I enjoyed the heartiness of the grain, which was dressed in a super delicious vinaigrette. After I begged Karen for the recipe, she graciously sent it to me. Check it out and try it for yourself! I really like the combo of onion, edamame and black beans, but this can also be adapted to your personal tastes and preferences.

http://en.wikipedia.org/wiki/File:Wheatberries.jpg

Wheatberries refer to the entire wheat kernel and have a ton of fiber. Photo attribution: zandland

Recipe: Wheatberry Salad
1/2 c of Wheatberries
8 oz. of black beans
1 cup grape tomatoes
1/2 cup of edamame
1/2 cup red onion, diced
3 T olive oil
2 T red wine vinegar
salt and pepper to taste

Directions
1. Simmer the wheatberries in 4 cups of water for 55 minutes until tender. Drain & rinse under cold water until cool.
2. Mix with 8 oz black beans, 1 cup grape tomatoes cut in half, 1/2 cup Edamame, 1/2 cup red onion.
3. Make the dressing with the olive Oil, red wine vinegar and salt & pepper to taste.

Notes from Karen:

That’s really all there is to it! I have used other veggies, cukes, carrots, celery; and other beans white or pink kidney; and lima beans in place of Edamame. I think it is the perfect salad and is my go to when I want a quick bite. The original recipe is from a magazine and I use it because it has whole wheatberries in the recipe which I like both the taste of and the nutritional value. They’re very high in fiber!

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Entry filed under: Operation Frontline Detroit, volunteer. Tags: , , , , , .

We love our volunteers! Food budgeting: Feeding a family on a food stamp budget

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USDA Statement

This material was partially funded by the State of Michigan with federal funds from the United States Department of Agriculture (USDA) Supplemental Nutrition Assistance Program by way of the Michigan Nutrition Network at the Michigan Fitness Foundation. This work is supported in part by the Michigan Department of Human Services, under contract number ADMIN-10-99011. Any opinions, findings, conclusions or recommendations expressed in this publication are those of the author(s) and do not necessarily reflect the view of the Michigan Fitness Foundation or the Michigan Department of Human Services. In accordance with Federal law and USDA policy, these institutions are prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. To file a complaint of discrimination, write USDA, Director, Office of Civil Rights, 1400 Independence Avenue, S.W., Washington, D.C. 20250-9410 or call (800) 795-3272 (voice) or (202) 720- 6382 (TTY). USDA is an equal opportunity provider and employer. The Supplemental Nutrition Assistance Program provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more contact the toll free Michigan Food Assistance Program Hotline at (855) ASK-MICH. Space-Limited USDA/DHS/MNN Credit Statement This material was partially funded by the State of Michigan with federal funds from the United States Department of Agriculture Supplemental Nutrition Assistance Program by way of the Michigan Nutrition Network at the Michigan Fitness Foundation. These institutions are prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. People who need help buying nutritious food for a better diet call the toll free Michigan Food Assistance Program Hotline: (855) ASK-MICH.

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