Instant Pot Wheat Berry, Black Bean, and Avocado Salad

Instant Pot Wheat Berry, Black Bean, and Avocado Salad
Recipe Credit: .
Summary

A wheat berry is a whole wheat kernel which is made up of the bran, germ, and endosperm. It’s a true whole grain, meaning It is high in fiber and packed with nutritional benefits. It has a nutty flavor, and a crunchy and chewy texture that seems to pop as you bite into it. It also holds up well, so you can make a big batch to keep on hand to add to salads, soups, or use in place of rice. Wheat berries normally take a long time to cook (and dried black beans, too), but in this recipe, you can cook them together in the Instant Pot and cut their cooking time in half! Find more diabetes-friendly Instant Pot recipes here.

  • Prep time
    15 min
  • Cook time
    35 min
  • Servings
    4 Servings
  • Serving size
    1 1/2 cups
Nutrition Facts

Nutrition Facts

4 Servings

  • Serving Size
    1 1/2 cups
  • Amount per serving Calories 320

  • Total Fat 17g
    • Saturated Fat 4.5g
    • Trans Fat 0g
  • Cholesterol 15mg
  • Sodium 480mg
  • Total Carbohydrate 33g
    • Dietary Fiber 9g
    • Total Sugars 6g
  • Protein 13g
  • Potassium 740mg
  • Phosphorus 300mg

Choices/Exchanges: 1 1/2 Starch, 2 Nonstarchy vegetable, 1 Protein, 2 1/2 Fat

Ingredients

Ingredients

  • dried black beans
    1/3 cup
  • hard wheat berries
    1/2 cup
  • water
    4 cup
  • grape tomatoes
    2 cup
  • poblano pepper (chopped)
    1 cup
  • fresh cilantro (chopped)
    1/2 cup
  • apple cider vinegar
    2 tbsp
  • extra virgin olive oil
    2 tbsp
  • garlic (minced)
    1 clove
  • salt
    1/2 tsp
  • avocado (peeled and chopped)
    1
  • reduced fat sharp cheddar cheese (shredded)
    3 oz
Directions

Directions

  1. Place beans and wheat berries in a fine mesh sieve, rinse and drain. Place in pressure cooker with the 4 cups water. Lock the lid in place and close the seal valve. Press the Manual button for 25 minutes. When the cook time ends, use a quick pressure release.

  2. Meanwhile, combine the tomatoes, peppers, cilantro, vinegar, oil, garlic and salt, in a large bowl and set aside.

  3. When valve drops, carefully remove lid, drain in a fine mesh colander and run under cold water to cool completely. drain well. Add the wheat berry mixture, avocado and cheese to the tomato mixture; toss gently until well coated. Serve as is or over leafy greens such as kale

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