Wheat Berry, Black Bean, and Avocado Salad

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!

Cuisine

Modern

Course

Salad

Difficulty

Easy

Duration

30-60 min

Diet

Diabetes

Cooking Technique

Pressure Cook

Keywords

30-60 min, 4 servings, avocado, chopped fresh cilantro, chopped poblano chile peppers, cider vinegar, container grape tomatoes, contributed, cook 35 min, diabetes, dried black beans, easy, extra-virgin olive oil, garlic clove, hard wheat berries, instant pot healthy recipes, instant pot recipe, instant pot recipes, instant pot salad recipe, modern, Nancy S. Hughes, prep 12 min, pressure cook, pressure cooker recipes, salad, salt, shredded reduced-fat sharp cheddar cheese, water

Prep Time

12 min

Cook Time

35 min

Servings

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

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

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