Wheat and Veggie Salad

Wheat and Veggie Salad Recipe with Yogurt Balsamic Dressing

Preparation time: 15 minutes | Cooking time: 20 minutes | Servings: 4

Introduction

Wheat and Veggie Salad is a nutritious and delicious dish that is perfect for a light lunch or as a side dish for dinner. This salad is packed with fiber, vitamins, and minerals, making it a healthy choice for any meal.

History

The origins of Wheat and Veggie Salad can be traced back to the Middle East, where wheat berries have been a staple food for centuries. This salad is a modern twist on traditional Middle Eastern dishes, incorporating fresh vegetables and a tangy dressing to create a flavorful and satisfying dish.

Ingredients

2 cups cracked wheat or wheat berries
2 cups chopped tomatoes
1 cup chopped cucumbers
1 chopped purple onion
fat-free yogurt
balsamic vinegar
sugar

How to prepare

Begin by cooking 2 cups of cracked wheat.
Boil the cracked wheat until it is fully cooked.
Alternatively, you can use boiled wheat berries.
Next, add an equal amount of chopped tomatoes, half as much chopped cucumbers, and chopped purple onion to taste.

Variations

Add fresh herbs such as parsley, mint, or cilantro for added flavor.
Mix in some feta cheese or olives for a Mediterranean twist.
Drizzle the salad with a little olive oil or lemon juice for a tangy finish.

Cooking Tips & Tricks

Be sure to cook the wheat berries or cracked wheat until they are tender but still slightly chewy.

- For added flavor, toast the wheat berries in a dry skillet before cooking them.

- Customize the salad by adding your favorite vegetables, such as bell peppers, carrots, or radishes.

- For a creamier dressing, mix the yogurt with a little olive oil before adding it to the salad.

Serving Suggestions

Serve Wheat and Veggie Salad as a side dish with grilled chicken or fish, or enjoy it on its own as a light and satisfying meal. This salad pairs well with a glass of white wine or a refreshing iced tea.

Cooking Techniques

To cook the wheat berries, bring a pot of water to a boil, add the wheat berries, and simmer for about 45 minutes, or until tender.

- To chop the vegetables, use a sharp knife and a cutting board to dice them into small, bite-sized pieces.

- To make the dressing, whisk together the yogurt, balsamic vinegar, and sugar until smooth and creamy.

Ingredient Substitutions

Use quinoa or farro instead of wheat berries for a different texture and flavor.

- Substitute Greek yogurt for regular yogurt for a thicker and creamier dressing.

- Use red wine vinegar or lemon juice instead of balsamic vinegar for a different flavor profile.

Make Ahead Tips

Wheat and Veggie Salad can be made ahead of time and stored in the refrigerator for up to 3 days. Simply prepare the salad as directed, cover it with plastic wrap, and refrigerate until ready to serve.

Presentation Ideas

Serve Wheat and Veggie Salad in a large bowl or on individual plates, garnished with fresh herbs or a drizzle of olive oil. You can also top the salad with a sprinkle of feta cheese or toasted nuts for added texture and flavor.

Pairing Recommendations

This salad pairs well with a variety of dishes, including grilled meats, seafood, or vegetarian entrees. Serve it alongside a bowl of soup or a crusty loaf of bread for a complete and satisfying meal.

Storage and Reheating Instructions

Store any leftover Wheat and Veggie Salad in an airtight container in the refrigerator for up to 3 days. To reheat, simply microwave the salad for a few seconds or enjoy it cold straight from the fridge.

Nutrition Information

Calories per serving

Each serving of Wheat and Veggie Salad contains approximately 200 calories, making it a light and satisfying option for a meal or snack.

Carbohydrates

Wheat berries are a great source of complex carbohydrates, providing long-lasting energy and keeping you feeling full and satisfied. This salad is a healthy choice for those looking to maintain stable blood sugar levels and support their overall health.

Fats

This salad is low in fat, making it a heart-healthy option for those looking to reduce their saturated fat intake. The addition of yogurt provides a creamy texture without adding excess fat to the dish.

Proteins

Wheat berries are a good source of plant-based protein, making this salad a great option for vegetarians and vegans. The addition of yogurt also adds protein to the dish, helping to keep you feeling full and satisfied.

Vitamins and minerals

This salad is packed with vitamins and minerals, including vitamin C from the tomatoes and cucumbers, and potassium from the wheat berries. Purple onions are also a good source of antioxidants, which help to protect your cells from damage.

Alergens

This recipe contains wheat and dairy in the form of yogurt, so it may not be suitable for those with gluten or lactose intolerances. Be sure to check for any other allergens in the ingredients before preparing this dish.

Summary

Wheat and Veggie Salad is a nutritious and delicious dish that is low in fat and calories, high in fiber, and packed with vitamins and minerals. This salad is a healthy choice for those looking to support their overall health and well-being.

Summary

Wheat and Veggie Salad is a nutritious and delicious dish that is perfect for a light lunch or as a side dish for dinner. Packed with fiber, vitamins, and minerals, this salad is a healthy choice for any meal. Customize the salad with your favorite vegetables and enjoy it as a satisfying and flavorful dish.

How did I get this recipe?

The memory of finding this recipe for the first time brings a smile to my face. It was many years ago, when I was just a young girl, eager to learn the art of cooking from my mother. We were visiting my great aunt in the countryside, and she had prepared a delicious meal for us. Among the dishes she served was a simple yet flavorful wheat and veggie salad that caught my attention.

I watched intently as my great aunt tossed together cooked wheat berries, diced cucumbers, tomatoes, and bell peppers, and a handful of fresh herbs from her garden. The salad was dressed with a light vinaigrette made with lemon juice, olive oil, and a touch of honey. It was a refreshing and satisfying dish that left me wanting more.

After the meal, I asked my great aunt for the recipe, eager to recreate the salad at home. She smiled and handed me a handwritten note with the ingredients and instructions. I treasured that piece of paper, tucked it away in my recipe box, and vowed to make the salad for my family one day.

As the years went by, I honed my cooking skills and experimented with different recipes. I tried my hand at baking bread, making soups, and mastering the art of roasting meats. But the wheat and veggie salad remained a special dish in my repertoire, reserved for special occasions and family gatherings.

I learned to adapt the recipe to suit my tastes and preferences, adding extra herbs or swapping out vegetables depending on what was in season. Sometimes I would even throw in some feta cheese or toasted nuts for a bit of extra flavor and crunch. But no matter how I tweaked the recipe, the essence of the salad remained the same – a celebration of fresh, wholesome ingredients that delighted the senses.

Over the years, I shared the recipe with friends and family, who all raved about its simplicity and deliciousness. It became a staple at potlucks and picnics, a go-to dish for summer barbecues and impromptu gatherings. And each time I made the salad, I was transported back to that sunny afternoon in my great aunt's kitchen, where I first discovered the magic of combining wheat and veggies in a simple yet satisfying dish.

Now, as I sit in my own kitchen, preparing the salad for a family dinner, I can't help but feel a sense of pride and nostalgia. The familiar ingredients – the plump wheat berries, the crisp cucumbers, the juicy tomatoes – remind me of the generations of women before me who passed down their culinary wisdom and love through the simple act of cooking.

As I toss the salad with the lemony vinaigrette, I think of my great aunt and the joy she brought to our family with her delicious meals. I think of my mother, who taught me the importance of using fresh, seasonal ingredients and cooking with love. And I think of the countless meals shared around the table, where laughter flowed as freely as the wine and the bonds of family were strengthened with each bite.

And so, as I serve the wheat and veggie salad to my loved ones, I know that I am not just sharing a recipe – I am sharing a piece of my heart, a reminder of the love and tradition that has sustained us through the years. And as we dig into the salad together, savoring each bite and sharing stories and laughter, I am grateful for the simple pleasures of good food and good company, and the memories that bind us together across time and distance.