30-60 min4 servingsAmerican

Wheat Berry, Black Bean, and Avocado Salad

By Nancy S. Hughes

4 servings

30-60 min

Easy

Wheat Berry, Black Bean, and Avocado Salad

Recipe Details

Difficulty: Easy

Prep Time: 12 min

Cook Time: 35 min

Total Time: 30-60 min

Cooking Technique: Pressure Cook

Cuisine: American

Diet: Diabetes

Yield: 4 servings

Ingredients

2 oz dried black beans
1/2 cup hard wheat berries
4 cups Water
1 container grape tomatoes
1 cup chopped poblano chile peppers
1/2 cup chopped fresh cilantro
2 tbsp cider vinegar
2 tbsp extra-virgin olive oil
1 garlic clove
1/2 tsp salt
1 avocado
3/4 cup shredded reduced-fat sharp cheddar cheese

What’s a wheat berry? It is a whole-wheat kernel composed of the bran, germ, and endosperm of wheat. In other words, it’s the edible portion—the whole wheat kernel without the outer shell. They are available in major supermarkets and health food stores. In addition to being high in nutrients, they taste great and make for a great conversation starter with your friends!

INSTRUCTIONS

Place the beans and wheat berries in a fine mesh sieve; rinse and drain. Place in the Instant Pot with the water. Seal the lid, close the valve, and set the Manual/Pressure Cook button to 25 minutes.
Use a quick pressure release. Meanwhile, combine the tomatoes, peppers, cilantro, vinegar, oil, garlic, and salt in a large bowl and set aside.
When the valve drops, carefully remove the lid. Drain the beans and wheat berries in a fine mesh sieve. Run under cold water to stop the cooking process and cool quickly. Drain well.
Combine the drained bean mixture, avocado, and cheese with the tomato mixture. Toss gently until well coated and serve.

Notes

Cook’s Note
This flavorful, nutritious salad can be served over Bibb lettuce, if desired., NUTRITION FACTS
Choices/Exchanges: 1 1/2 Starch, 1 Nonstarchy Vegetable, 1 Lean Protein, 3 Fat, Calories: 320; Calories from Fat: 150; Total Fat: 17.0 g; Saturated Fat: 4.1 g; Trans Fat: 0.0 g; Cholesterol: 15 mg; Sodium: 440 mg; Potassium: 650 mg; Total Carbohydrate: 31 g; Dietary Fiber: 9 g; Sugars: 4 g; Protein: 13 g; Phosphorus: 285 mg

Share:

About the chef

Nancy S. Hughes

Nancy S. Hughes is a best selling author and leading food consultant. She has written 21 nationally published cookbooks as well as developed recipes for 60 additional cookbooks with over 7,500 published recipes to her credit. Nancy has been honored to work with clients across the United States and Canada. She's worked with major food corporations, health-focused organizations, magazines, and web-based clients including: American Diabetes Association, American Cancer Society, American Heart Association, Cooking Light, Better Homes and Gardens, Betty Crocker, Instant Pot, Del Monte Foods, Canola Council, and USA Rice Federation.

View All Nancy's Recipes