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Wheat Berry Tuna Salad

Ingredients

  • 1 cup wheat berries*
  • 4 cups water
  • 1/2 teaspoon salt
  • 1 cup cherry tomatoes, diced
  • 1/2 cup celery, diced
  • 1/2 cup cucumber, diced
  • 2 cans Albacore tuna, packed in water, drained
  • 2 eggs, hard boiled, chopped (optional)
  • 2 tablespoons flat leaf parsley, coarsely chopped
  • 1/2 cup Italian dressing
  • 1/8 teaspoon salt
  • 1/8 teaspoon fresh ground pepper

Prep Time:

15 minutes

Cook Time:

90 minutes

Serves:

Wheat berries provide the nutritional benefits of the whole grain and are an excellent source of dietary fiber.

Recipe from the cookbook ‘Food for Thought from Parents to Children,’ courtesy of the Wheat Foods Council.

Read our Food Channel review of the cookbook.

Nutrition analysis: One serving provides approximately: 181 calories, 21 g protein, 8 g carbohydrates, 2 g fiber, 7 g fat (2 g saturated fat), 105 mg cholesterol, 26 mcg folate, 2 mg iron, 830 mg sodium.

Wheat berries provide the nutritional benefits of the whole grain and are an excellent source of dietary fiber.

Tuna is low in fat and an excellent source of lean protein and niacin, and also a source of vitamin B12. Eating two servings of fish like tuna each week promotes heart health.

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Preparation

  1. Place the wheat berries, water and salt in a sauce pan and simmer for 60 to 90 minutes until tender when you bite down on them. Drain well and allow to cool.
  2. In a large bowl, toss together the remaining ingredients. Serve chilled.


    *Wheat berries can be found at a gourmet grocery or bulk food stores, or through farmer-owned cooperatives.