Sesame-Ginger Wheat Berry Salad
Recipe from Better Homes and Gardens

Try this good-for-you salad recipe that combines black beans, cabbage, carrots, and mango chutney with wheat berries and Asian spices.


Sesame-Ginger Wheat Berry Salad

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Servings: 4 side-dish servings
Prep Time: 15 mins
Total Time: 1 hr
Related Categories: Cabbage, Low Calorie, Low Fat, Salad, Summer Salads
 
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Ingredients
  • 1-1/4  cups
    water
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  • 1/2  cup
    wheat berries
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  • 1  cup
    canned black beans, rinsed and drained
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  • 1/2  of a medium
    mango, seeded, peeled, and chopped
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  • 3/4  cup
    thin bite-size strips carrots
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  • 1/4  cup
    purchased mango chutney
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  • 2  Tbsp.
    rice vinegar
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  • 2  tsp.
    toasted sesame oil
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  • 1/4  tsp.
    ground ginger
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  •  
    Salt (optional)
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  • 1  small head
    napa cabbage, coarsely shredded
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Directions
1.
In saucepan combine water and wheat berries. Bring to boiling; reduce heat. Simmer, covered, for 45 to 60 minutes or until tender. Drain liquid. Stir in black beans, mango, carrots, chutney, vinegar, oil, and ginger. Season with salt. Serve with napa cabbage. Makes 4 (2/3 cup) servings.
Nutrition information
Calories 226, Total Fat 3 g, Saturated Fat 0 g, Monounsaturated Fat 1 g, Polyunsaturated Fat 1 g, Cholesterol 0 mg, Sodium 332 mg, Carbohydrate 45 g, Total Sugar 14 g, Fiber 8 g, Protein 9 g. Daily Values: Vitamin A 0%, Vitamin C 52%, Calcium 10%, Iron 11%. Percent Daily Values are based on a 2,000 calorie diet
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