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Roasted Onion, Chickpea and Wheatberry Salad Recipe

Looking for an easy Roasted Onion, Chickpea and Wheatberry Salad recipe? Learn how to make Roasted Onion, Chickpea and Wheatberry Salad using healthy ingredients.


Submitted by duchessdoright

Makes 6 servings



Preparation Time: 15 min Cooking Time: 120 min Level of Difficulty: Easy This wheat berry salad, with a nutty taste and a chewy, wild rice texture, is delicious served hot as a side dish or cold as a grain salad. The sweetness of the roasted onions lends an especially nice flavour.

Recipe Ingredients for Roasted Onion, Chickpea and Wheatberry Salad

1 cup uncooked wheat berries
2 large onion(s), coarsely chopped
2 cup canned chickpeas , drained and rinsed
1/3 cup broth , vegetable
1 tsp table salt, to taste
1/2 tsp black pepper, freshly cracked, to taste
1/3 cup parsley, cilantro or mint (or a combination of all 3), fresh, chopped

Recipe Directions for Roasted Onion, Chickpea and Wheatberry Salad

  1. To prepare wheat berries, place berries in a bowl and pour in enough water to cover them by several inches; let soak for at least 12 hours.

  2. Next, heat 4 cups of water to boiling in a medium saucepan.

  3. Drain wheat berries and add to saucepan; simmer gently until wheat berries are tender, about 45 to 60 minutes. Or skip soaking the wheat berries and increase the simmering time to about 2 hours.

  4. Drain water from pan.

  5. Preheat oven to 350F. Coat a 9 X 13-inch baking pan with cooking spray.

  6. Add onions to pan and roast, stirring occasionally, until golden, about 30 minutes.

  7. Add wheat berries, chickpeas and broth to onions; season with salt and pepper.

  8. Roast, stirring occasionally, about 30 minutes more.

  9. Garnish with parsley before serving.

  10. Yields about a heaping 3/4 cup per serving. (Note: Can be served hot or cold.)

Categories

Beans, Salads, Side Dish, Vegetarian

Nutrition Facts
Serving Size 171.6g
Amount Per Serving
Calories
139
Calories from Fat
12
% Daily Value*
Total Fat
1.3g
2%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
581mg
24%
Potassium
129mg
4%
Total Carbohydrates
26.4g
9%
Dietary Fiber
4.1g
16%
Sugars
3.4g
Protein
6.3g
Vitamin A 4% Vitamin C 8%
Calcium 4% Iron 10%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
95% confidence
B+
  Good points
  • No saturated fat
  • No cholesterol
  • High in dietary fiber
  •   Bad points
  • High in sodium
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