Wheat Berry, Black Bean, and Avocado Salad
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!
Servings Prep Time
4servings 12minutes
Cook Time
Servings Prep Time
4servings 12minutes
Cook Time
  • 2oz dried black beans
  • 1/2cup hard wheat berries
  • 4cups Water
  • 1 container grape tomatoeshalved, 10 oz
  • 1cup chopped poblano chile peppers
  • 1/2cup chopped fresh cilantro
  • 2tbsp cider vinegar
  • 2tbsp extra-virgin olive oil
  • 1 garlic cloveminced
  • 1/2tsp salt
  • 1 avocadopeeled and chopped
  • 3/4cup shredded reduced-fat sharp cheddar cheese
  1. 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.
  2. Use a quick pressure release. Meanwhile, combine the tomatoes, peppers, cilantro, vinegar, oil, garlic, and salt in a large bowl and set aside.
  3. 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.
  4. 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.

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