Mango, Wheat Berry, and Arugula Salad
Wheat berries contribute a chewy bite and nutty, earthy flavor. And while one cup of this cooked whole grain contains just 300 calories, it's loaded with fiber, iron, protein, and the cell-protecting antioxidant vitamin E. Never tried wheat berries before? They're as easy to prepare as rice. Give 'em a whirl in this delicious salad.
For the wheat berries:
- 3/4 cup soft wheat berries
- 2 cups water
For the dressing:
- 1/2 cup cilantro, stems removed
- 3 tablespoons extra virgin olive oil
- 3 tablespoons fresh lime juice (from one medium lime)
- 2 tablespoons water
- 1 tablespoon pure maple syrup
- 2 tablespoons hemp seeds
- 1/2 teaspoon salt
- freshly ground black pepper
For the salad:
- 5 ounces baby arugula
- 2 mangoes, diced
- 3/4 cup chopped green onions
- 1 avocado, diced
- Hemp seeds
- Place wheat berries and water in a medium saucepan. Bring to a boil. Reduce heat to low and simmer, covered, for thirty minutes (or until wheat berries are chewy and tender). Drain excess water.
- Place all dressing ingredients in a blender and blend until completely smooth.
- Place arugula, cooked wheat berries, mango, green onion, and avocado in a large bowl. Pour dressing over top and toss well to combine. Garnish with hemp seeds.
- Recipe provided by Alexis Joseph, R.D. author of the blog Hummusapiean
Per serving: 253 kcal cal., 18 g fat (2 g sat. fat), 19 g carb., 3 g fiber, 4 g sugar, 5 g pro.. Percent Daily Values are based on a 2,000 calorie diet