Zesty Black Bean, Edamame, and Wheat Berry Salad
Elevate your salad game with this vibrant Zesty Black Bean, Edamame, and Wheat Berry Salad. Bursting with a blend of nutritious ingredients, this dish combines the earthy flavors of black beans and wheat berries with the fresh crunch of edamame and ripe tomatoes. Tossed in a tangy red wine vinaigrette, this salad is not only visually appealing but also a powerhouse of protein and fiber. Perfect as a side dish or a light main course, it's a wonderful addition to any meal. Serve it chilled for a refreshing experience that's ideal for picnics, potlucks, or weeknight dinners!
N/A
Servings
75
Calories
10
Ingredients
Ingredients
Water
4 cups (for cooking wheat berries)
Dry wheat berries
1/2 cup (uncooked)
Frozen edamame
1 cup (cooked and cooled, without shells)
Black beans
0.5 can (15-ounce) (rinsed and drained)
Tomato
1 cup (chopped)
Red onion
1/2 cup (finely chopped)
Oil
3 tablespoons (for dressing)
Red wine vinegar
2 tablespoons (for dressing)
Salt
to taste (for seasoning)
Pepper
to taste (for seasoning)
Instructions
1
In a medium saucepan, combine 4 cups of water and 1/2 cup of dry wheat berries. Bring the mixture to a rolling boil over high heat.
2
Once boiling, reduce the heat to low, cover the saucepan, and let simmer for approximately 55 minutes until the wheat berries are tender but still chewy.
3
After cooking, drain the wheat berries using a strainer and rinse them under cold water to stop the cooking process and cool them down.
4
In a large mixing bowl, combine the cooked and cooled wheat berries, 1 cup of cooked and cooled edamame, 1/2 can (7.5 ounces) of rinsed and drained black beans, 1 cup of chopped tomatoes, and 1/2 cup of finely chopped red onion.
5
In a small bowl, whisk together 3 tablespoons of oil, 2 tablespoons of red wine vinegar, and season with salt and pepper to taste.
6
Pour the vinaigrette over the salad and toss gently to combine all ingredients evenly.
7
Cover the salad and refrigerate for at least 30 minutes before serving to allow the flavors to meld together.
Nutrition Information
2g
Fat
12.5g
Carbs
3.33g
Protein
2.5g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What are the primary ingredients in the Zesty Black Bean, Edamame, and Wheat Berry Salad?
The main ingredients include dry wheat berries, frozen edamame, black beans, chopped tomatoes, red onion, oil, and red wine vinegar.
How long does it take to cook the wheat berries for this salad?
Wheat berries should be simmered for approximately 55 minutes until they are tender yet chewy.
Is this wheat berry salad considered vegan?
Yes, this recipe is vegan as it contains no animal products.
What is the calorie count per serving of this salad?
There are approximately 75 calories per serving in this recipe.
How much protein does one serving provide?
Each serving provides about 3.33g of protein.
What type of dressing is used for this salad?
The salad is dressed with a simple red wine vinaigrette made from oil, red wine vinegar, salt, and pepper.
Should the edamame be shelled before adding it to the salad?
Yes, the edamame should be cooked, cooled, and removed from their shells before being added to the mix.
How much water is needed to cook the wheat berries?
You will need 4 cups of water for every 1/2 cup of dry wheat berries.
Does this salad require refrigeration before serving?
Yes, it is recommended to refrigerate the salad for at least 30 minutes to let the flavors meld.
Is this salad a good source of fiber?
Yes, it contains 2.5g of fiber per serving, making it a fiber-rich side dish.
Can I use canned black beans for this recipe?
Yes, the recipe specifically calls for 1/2 of a 15-ounce can of black beans, rinsed and drained.
What is the carbohydrate content per serving?
Each serving contains approximately 12.5g of carbohydrates.
Is this salad gluten-free?
No, wheat berries contain gluten, so this recipe is not suitable for a gluten-free diet despite any labels to the contrary.
How should I prepare the red onion?
The red onion should be finely chopped to ensure even distribution throughout the salad.
What is the best way to cool the wheat berries after boiling?
After draining, rinse the wheat berries under cold water to stop the cooking process and cool them down quickly.
How much fat is in one serving of this salad?
There are 2g of fat per serving.
Can this salad be served at room temperature?
While it can be served at room temperature, it is best served chilled for a more refreshing experience.
What kind of tomatoes should I use?
The recipe calls for 1 cup of chopped tomatoes; any ripe variety like Roma or cherry tomatoes works well.
How many ingredients are required in total?
There are 10 ingredients including the seasonings like salt and pepper.
Can I prepare this salad for a potluck?
Yes, it is an ideal dish for picnics, potlucks, or weeknight dinners because it holds up well.
What is the preparation method for the edamame?
The frozen edamame should be cooked and then cooled before being combined with other ingredients.
Is there any sugar in this recipe?
The nutrition facts provided do not list any added sugar.
How do I mix the dressing?
Whisk 3 tablespoons of oil with 2 tablespoons of red wine vinegar and season with salt and pepper in a small bowl.
What is the texture of wheat berries in this salad?
They provide a satisfying, chewy texture that complements the soft beans and crunchy edamame.
Can I add salt and pepper to taste?
Yes, the dressing should be seasoned with salt and pepper according to your personal preference.
How much red wine vinegar is used?
The recipe uses 2 tablespoons of red wine vinegar for the vinaigrette.
Does the recipe include any sodium or cholesterol information?
The provided data indicates these values are null or not specified.
What is the heat setting for cooking wheat berries?
Start at high heat to reach a boil, then reduce to low heat to simmer while covered.
How many wheat berries do I start with?
The recipe starts with 1/2 cup of dry, uncooked wheat berries.
Can I use a different type of bean?
While the recipe calls for black beans, you could substitute with chickpeas or kidney beans for a different flavor profile.