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Wheat-Berry Salad with Grilled Tofu Recipe

Looking for an easy Wheat-Berry Salad with Grilled Tofu recipe? Learn how to make Wheat-Berry Salad with Grilled Tofu using healthy ingredients.


Submitted by tjshred

Makes 4 servings



Studded with delectably nutty wheat berries, this substantial salad of charred tomatoes, peppers, and tofu truly deserves its billing as a main course.

Recipe Ingredients for Wheat-Berry Salad with Grilled Tofu

1/2 pounds tomatoes, chopped
1/4 cup red wine vinegar
1 tablespoon balsamic vinegar
2 teaspoons Dijon mustard
2 teaspoons sugar
1 teaspoon salt
1/4 teaspoon black pepper
1/2 cup broth
14 ounce extra-firm tofu, cut crosswise into 4 thick slices
1 tablespoon soy sauce
1 cup wheat berries (whole-grain wheat)
1/2 teaspoon salt
1/2 pound cherry tomatoes (about 14)
4 yellow bell peppers (1 1/2 pounds)
3 celery stalks
3 scallions, halved lengthwise and thinly sliced
1 head Boston lettuce, torn into bite-size pieces (6 cups)
1 cup fresh mint

Recipe Directions for Wheat-Berry Salad with Grilled Tofu

  1. Make vinaigrette:

  2. Purée all vinaigrette ingredients in a blender. Reserve 1 cup vinaigrette for marinating tofu.

  3. Marinate tofu:

  4. Combine reserved vinaigrette and soy sauce in a sealable plastic bag. Add tofu, seal bag, and turn to coat. Marinate, chilled, turning bag over occasionally, at least 30 minutes and up to 1 day. Bring to room temperature, about 30 minutes, before grilling.

  5. Cook wheat berries:

  6. Simmer wheat berries in unsalted water in a 2- to 3-quart saucepan, partially covered, until tender but still chewy, 1 1/4 to 1 1/2 hours. Drain, then return to pan and stir in salt. Cool to room temperature.

  7. Grill peppers, tomatoes, and tofu:

  8. Prepare grill for direct-heat cooking over hot charcoal.

  9. Pour off marinade from tofu and pat dry, then transfer to a plate.

  10. Thread tomatoes 1/4 inch apart onto skewers.

  11. Oil grill rack and grill bell peppers, covered only if using a gas grill, turning occasionally with tongs, until skins are blackened, 10 to 12 minutes. Transfer to a bowl, then cover and let steam 10 minutes.

  12. Grill tomatoes, covered only if using a gas grill, turning over once, until blistered and softened, 3 to 4 minutes.

  13. Oil grill rack well, then grill tofu, covered only if using a gas grill, until grill marks appear, about 3 minutes. Loosen tofu with a metal spatula, then turn over and grill until heated through and grill marks appear, about 3 minutes more. Transfer to a clean plate and cover.

  14. Assemble salad: Stir together tomatoes, celery, scallions, olives, wheat berries, and 1/2 cup vinaigrette. Let stand, uncovered, 15 minutes.

  15. Peel and seed peppers, then cut into 1-inch-wide strips. Stir into wheat-berry mixture.

  16. Halve pieces of tofu diagonally (for a total of 8 triangles).

  17. Toss lettuce and mint on a platter, then top with wheat-berry mixture and tofu. Drizzle with some vinaigrette; serve remainder on the side.

Categories

Salads

Nutrition Facts
Serving Size 546.2g
Amount Per Serving
Calories
249
Calories from Fat
66
% Daily Value*
Total Fat
7.3g
11%
Saturated Fat
0.8g
4%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
1272mg
53%
Potassium
1033mg
30%
Total Carbohydrates
33.5g
11%
Dietary Fiber
7.7g
31%
Sugars
12.9g
Protein
16.8g
Vitamin A 123% Vitamin C 293%
Calcium 28% Iron 37%
* 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
96% confidence
A
  Good points
  • Low in saturated fat
  • No cholesterol
  • High in calcium
  • High in dietary fiber
  • High in iron
  • Very high in manganese
  • High in magnesium
  • High in phosphorus
  • High in potassium
  • High in selenium
  • Very high in vitamin A
  • High in vitamin B6
  • Very high in vitamin C
  •   Bad points
  • Very high in sodium
  • High in sugar
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