Black Bean, Corn And Wheat Berry Salad Recipe

Name: Black Bean, Corn And Wheat Berry Salad Recipe
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 c. Dry black beans 250 mL; 1 c. Wheat berries 250 mL; 2 c. Cooked corn niblets 500 mL; 2 x Sweet red peppers, roasted, peeled and diced 2; 1 x Jalapeno, diced 1; 1 bn Arugula or possibly watercress, trimmed and minced 1; 1/3 c. Minced fresh cilantro or possibly parsley 75 mL; 1/3 c. Minced fresh basil 75 mL; 2 Tbsp. Minced fresh mint 25 mL; 2 Tbsp. Minced fresh chives or possibly green onions 25 mL; 3 Tbsp. Red wine vinegar 45 mL; 1/2 tsp Pepper 2 mL; 1 x Clove garlic, chopped 1 Salt to taste; 3 Tbsp. Extra virgin olive oil 45 mL

Servings: persons

1 c. Dry black beans 250 mL
1 c. Wheat berries 250 mL
2 c. Cooked corn niblets 500 mL
2 x Sweet red peppers, roasted, peeled and diced 2
1 x Jalapeno, diced 1
1 bn Arugula or possibly watercress, trimmed and minced 1
1/3 c. Minced fresh cilantro or possibly parsley 75 mL
1/3 c. Minced fresh basil 75 mL
2 Tbsp. Minced fresh mint 25 mL
2 Tbsp. Minced fresh chives or possibly green onions 25 mL
3 Tbsp. Red wine vinegar 45 mL
1/2 tsp Pepper 2 mL
1 x Clove garlic, chopped 1 Salt to taste
3 Tbsp. Extra virgin olive oil 45 mL

1
Soak beans in cool water for a few hrs at room temperature or possibly overnight in refrigerator.
2
Rinse and drain well.
3
In large pot, cover beans generously with water.
4
Bring to boil, reduce heat and cook gently for 1 to 1 1/2 hrs, or possibly till tender.
5
Drain well.
6
Reserve in large bowl.
7
Meanwhile, place wheat berries in saucepan and cover with cool water by about 4 inches/10 cm.
8
Bring to boil and simmer gently for 1 to 1 1/2 hrs till tender.
9
Drain well (berries should be chewy but tender).
10
Combine with beans.
11
Add in corn, peppers, jalapeno, arugula, cilantro, basil, mint and chives to salad.
12
To make dressing, whisk together vinegar, pepper, garlic and salt.
13
Whisk in extra virgin olive oil.
14
Toss dressing with salad.
15
Taste and adjust seasonings if necessary.
16
NOTES : Each bite of this beautiful salad contains a burst of herbal flavours and a wonderful blend of textures.

349

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

Feel free to swap in similar ingredients you already have on hand and adjust seasoning to taste.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

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How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 14 ingredients. The key ingredients include: 1 c. Dry black beans 250 mL, 1 c. Wheat berries 250 mL, 2 c. Cooked corn niblets 500 mL, 2 x Sweet red peppers, roasted, peeled and diced 2, and more.

Yes, Black Bean, Corn And Wheat Berry Salad Recipe falls under the Salads category and is a great choice for this type of meal.

Keep refrigerated in an airtight container and enjoy within 1–2 days for the best freshness. Best served cold — no reheating needed.

That's it — enjoy your meal!