Name: Wheat Berry, Black Bean, and Avocado Salad
Prep time: 12 min
Cook time: 35 min
Yield: 4 servings
Cuisine: Modern
Ingredients: 2 oz dried black beans; 1/2 cup hard wheat berries; 4 cups Water; 1 container grape tomatoes (halved, 10 oz); 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 (minced); 1/2 tsp salt; 1 avocado (peeled and chopped); 3/4 cup shredded reduced-fat sharp cheddar cheese

Wheat Berry, Black Bean, and Avocado Salad

By :The Instant Pot Diabetes Cookbook

instant pot recipe, instant pot, instant pot salad, instant pot healthy recipes

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!

Course

Salad

Cuisine

Modern

Difficulty

Easy

Browse Category

Salad

Duration

30-60 min

Diet

Diabetes

Cooking Technique

Pressure Cook

Main Ingredient

Avocado, Cheddar Cheese, Dried Black Beans, Grape Tomatoes

Keyword

instant pot healthy recipes, instant pot recipe, instant pot recipes, instant pot salad recipe, pressure cooker recipes

Prep Time

12 minutes

Cook Time

35 minutes

Servings

4 servings

Ingredients

2 oz dried black beans
1/2 cup hard wheat berries
4 cups Water
1 container grape tomatoes halved, 10 oz
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 minced
1/2 tsp salt
1 avocado peeled and chopped
3/4 cup shredded reduced-fat sharp cheddar cheese

Course

Salad

Cuisine

Modern

Difficulty

Easy

Browse Category

Salad

Duration

30-60 min

Diet

Diabetes

Cooking Technique

Pressure Cook

Main Ingredient

Avocado, Cheddar Cheese, Dried Black Beans, Grape Tomatoes

Keyword

instant pot healthy recipes, instant pot recipe, instant pot recipes, instant pot salad recipe, pressure cooker recipes

Prep Time

12 minutes

Cook Time

35 minutes

Servings

4 servings

Ingredients

2 oz dried black beans
1/2 cup hard wheat berries
4 cups Water
1 container grape tomatoes halved, 10 oz
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 minced
1/2 tsp salt
1 avocado peeled and chopped
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.

Recipe 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