Have you ever had broccoli salad at a picnic or a salad bar? Between the mayo, the bacon, and the cheese, a half cup can have 300 calories and 30 grams of fat. Sure, broccoli is a superfood, but even it can’t save that salad.
Chef Meg Galvin kept the crunch of the salad but decided to start from scratch with this recipe. Most of the fat is gone, and in its place is a salad that’s full of interesting, healthy ingredients. Slivered, toasted almonds replace the bacon but retain a slight smokiness to the dish. A vinaigrette replaces the mayo, while tomatoes bulk up the salad.
You can leave the broccoli raw or slightly steam it in the microwave. Don’t overcook it, though—it should still be crunchy. If you have any salad left, pack it for lunch the next day.
Wheat Berry and Broccoli Salad
3⁄4 cup wheat berries, washed, soaked in 3 cups cool water for 12 hours or overnight
3 cups broccoli, chopped (1 1⁄2 pounds)
1 cup grape tomatoes, sliced in half
1 1⁄2 tbsp lemon juice
2 tbsp slivered almonds, toasted
For the Dressing:
2 tsp Dijon mustard
1 tbsp white-wine vinegar
1⁄4 tsp black pepper
4 tsp olive oil
2 tbsp finely diced shallots
1 hour 15 Minutes to Prepare and Cook (plus overnight soaking, see Note)
1. Drain the wheat berries, discard the soaking liquid, and place the wheat berries in a medium-size saucepan with 21⁄2 cups of water.
Bring to a boil, reduce to a simmer, cover, and cook until berries are tender but still have a slight crunch, 50 minutes to 1 hour. If you hear the wheat berries popping in the pan, quickly add more water.
2. Steam the broccoli in a microwave for 2 minutes. Transfer the broccoli to a large mixing bowl, add the tomatoes and the hot wheat berries, and stir to combine. Pour lemon juice over the mixture.
3. Make the dressing. Combine the mustard,vinegar, and pepper in a blender or food processor (or in a bowl if using an immersion blender). Process and slowly pour in the oil to emulsify. Stir in shallots. Pour the dressing over the wheat-berry mixture and stir to combine.
Garnish with the almonds.
Makes 6 Servings: 1 cup per serving
Note: Forget to soak your wheat berries? Boil them for 1 hour 15 minutes to 1 1⁄2 hours, until they reach the desired chewy texture.
Per Serving: 138.2 calories, 4.6 g total fat, 0 mg cholesterol, 55.1 mg sodium, 21.1 g total carbs, 4.9 g dietary fiber, 5.1 g protein
Reprinted from The SparkPeople Cookbook: Love Your Food, Lose The Weight (c) 2011 by SparkPeople, Inc. Permission granted by Hay House, Inc., New York, NY 10033. Available wherever books are sold.
Meg Galvin is a World Master Chef and Healthy Cooking Expert at SparkPeople.com. Her new book, The SparkPeople Cookbook: Love Your Food, Lose the Weight, will be released October 4, 2011. For more information please visit: http://www.sparkpeople.com.
Photo credit: Randall Hoover Photography