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Wheat Berry Salad with Tuna and Tomatoes

Wheat Berry Salad with Tuna and Tomatoes for Fresh Flavor

This protein-rich Wheat Berry Salad with Tuna and Tomatoes is a nutritious, quick, and easy meal prep option.
Prep Time 10 minutes
Cook Time 1 hour
Cooling Time 10 minutes
Total Time 1 hour 20 minutes
Servings: 4 servings
Course: Salads
Cuisine: American
Calories: 350

Ingredients
  

For the Salad
  • 1 cup Dry Wheat Berries Opt for red or white soft wheat berries
  • 1 cup Diced Tomatoes Substitute with cherry tomatoes for a sweeter twist
  • 1 can Canned Tuna Select well-drained tuna in either water or oil
  • ¼ cup Sliced Green Onions Both white and green parts are delicious
  • ¼ cup Chopped Parsley Switch to cilantro if you're seeking a vibrant change
For the Dressing
  • 3 tablespoons Olive Oil Avocado oil works too
  • 1 tablespoon Fresh Lemon Juice Lime juice can be a tangy alternative
  • to taste Salt
  • to taste Pepper

Equipment

  • large pot
  • fine-mesh strainer
  • mixing bowl
  • small bowl
  • whisk

Method
 

Cooking Instructions
  1. Rinse the dry wheat berries under cold water to remove any debris.
  2. In a large pot, bring salted water to a rolling boil. Add the wheat berries and simmer for 50-60 minutes until tender.
  3. Drain and rinse the wheat berries under cold running water, letting them sit in a strainer to remove excess water.
  4. In a large mixing bowl, combine cooled wheat berries, diced tomatoes, canned tuna, and green onions. Gently fold in chopped parsley.
  5. In a small bowl, whisk together olive oil and lemon juice until well-emulsified. Adjust seasoning with salt and pepper.
  6. Pour the dressing over the salad ingredients and toss gently to combine.
  7. Serve immediately or store in an airtight container in the refrigerator for up to 3-4 days.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 45gProtein: 20gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gCholesterol: 30mgSodium: 300mgPotassium: 600mgFiber: 8gSugar: 4gVitamin A: 15IUVitamin C: 25mgCalcium: 5mgIron: 10mg

Notes

Enjoy this salad as a light lunch, filling side dish, or hearty main course. You can swap in your favorite vegetables or proteins like canned salmon to mix things up!

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