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Berry Salad with Tuna and Tomatoes

Tasty Berry Salad with Tuna and Tomato for Healthy Meals

This Berry Salad with Tuna and Tomatoes is a protein-packed, fiber-rich dish perfect for quick meals.
Prep Time 15 minutes
Cook Time 1 hour
Total Time 1 hour 15 minutes
Servings: 4 servings
Course: Salads
Cuisine: Healthy
Calories: 320

Ingredients
  

For the Salad Base
  • 1 cup Dry Wheat Berries Opt for soft wheat berries for a tender consistency.
  • 2 cups Diced Tomatoes Roma tomatoes work well for their firm texture.
  • 6 oz Canned Tuna Choose any well-drained canned tuna.
  • 1/4 cup Sliced Green Onions Mix both white and green parts.
  • 1/4 cup Chopped Parsley Cilantro is a nice substitute.
For the Dressing
  • 1/4 cup Olive Oil The backbone of the salad dressing.
  • 2 tbsp Fresh Lemon Juice Apple cider vinegar can be a handy substitute.
  • Salt Essential for flavor enhancement.
  • Pepper Essential for flavor enhancement.

Equipment

  • large pot
  • colander
  • Mixing Bowl
  • Small bowl
  • Whisk

Method
 

Step-by-Step Instructions
  1. In a large pot, bring salted water to a boil and add the dry wheat berries. Reduce to a simmer and cook uncovered for about 1 hour, or until the wheat berries are soft yet chewy and begin to split open.
  2. Once the wheat berries are cooked, drain them in a colander and rinse them under cold water to cool down quickly. Let them sit for a few minutes, ensuring they are well-drained.
  3. In a large mixing bowl, add the cooled wheat berries, diced tomatoes, drained tuna, sliced green onions, and chopped parsley. Gently toss until well combined.
  4. In a small bowl, whisk together the olive oil and fresh lemon juice until emulsified and slightly thickened.
  5. Pour the prepared dressing over the salad mixture and gently fold until evenly coated. Season with salt and pepper to taste.
  6. Serve immediately or transfer to an airtight container and refrigerate for up to 3-4 days.

Nutrition

Serving: 1servingCalories: 320kcalCarbohydrates: 40gProtein: 25gFat: 12gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gCholesterol: 30mgSodium: 400mgPotassium: 600mgFiber: 7gSugar: 4gVitamin A: 15IUVitamin C: 25mgCalcium: 5mgIron: 10mg

Notes

For optimal taste, add the dressing just before serving. This keeps the ingredients fresh and prevents any sogginess.

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