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!

  • Prep time
    15 min
  • Cook time
    35 min
  • Servings
    4 Servings
  • Serving size
    1 1/2 cups
Dinner Lunch Main Dish Quick & Easy Salads Vegetarian High in Fiber Veggie Rich
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

Dinner Lunch Main Dish Quick & Easy Salads Vegetarian High in Fiber Veggie Rich
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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