Wheat-Berry Salad with Grilled Tofu Recipe

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Wheat-Berry Salad with Grilled Tofu
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Ingredients
18
Count
Nutrition
1210
Calories
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Ingredients:

Directions:

  1. Make vinaigrette:
  2. Purée all vinaigrette ingredients in a blender. Reserve 1 cup vinaigrette for marinating tofu.
  3. Marinate tofu:
  4. Combine reserved vinaigrette and soy sauce in a sealable plastic bag. Add tofu, seal bag, and turn to coat. Marinate, chilled, turning bag over occasionally, at least 30 minutes and up to 1 day. Bring to room temperature, about 30 minutes, before grilling.
  5. Cook wheat berries:
  6. Simmer wheat berries in unsalted water in a 2- to 3-quart saucepan, partially covered, until tender but still chewy, 1 1/4 to 1 1/2 hours. Drain, then return to pan and stir in salt. Cool to room temperature.
  7. Grill peppers, tomatoes, and tofu:
  8. Prepare grill for direct-heat cooking over hot charcoal.
  9. Pour off marinade from tofu and pat dry, then transfer to a plate.
  10. Thread tomatoes 1/4 inch apart onto skewers.
  11. Oil grill rack and grill bell peppers, covered only if using a gas grill, turning occasionally with tongs, until skins are blackened, 10 to 12 minutes. Transfer to a bowl, then cover and let steam 10 minutes.
  12. Grill tomatoes, covered only if using a gas grill, turning over once, until blistered and softened, 3 to 4 minutes.
  13. Oil grill rack well, then grill tofu, covered only if using a gas grill, until grill marks appear, about 3 minutes. Loosen tofu with a metal spatula, then turn over and grill until heated through and grill marks appear, about 3 minutes more. Transfer to a clean plate and cover.
  14. Assemble salad: Stir together tomatoes, celery, scallions, olives, wheat berries, and 1/2 cup vinaigrette. Let stand, uncovered, 15 minutes.
  15. Peel and seed peppers, then cut into 1-inch-wide strips. Stir into wheat-berry mixture.
  16. Halve pieces of tofu diagonally (for a total of 8 triangles).
  17. Toss lettuce and mint on a platter, then top with wheat-berry mixture and tofu. Drizzle with some vinaigrette; serve remainder on the side.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 1209.52 Kcal (5064 kJ)
Calories from fat 250.36 Kcal
% Daily Value*
Total Fat 27.82g 43%
Sodium 5334.05mg 222%
Potassium 5161.31mg 110%
Total Carbs 151.81g 51%
Sugars 53.79g 215%
Dietary Fiber 51.21g 205%
Protein 62.32g 125%
Vitamin C 710.9mg 1185%
Vitamin A 25.4mg 848%
Iron 1985.1mg 11028%
Calcium 1563.9mg 156%
Amount Per 100 g
Calories 43.03 Kcal (180 kJ)
Calories from fat 8.91 Kcal
% Daily Value*
Total Fat 0.99g 43%
Sodium 189.74mg 222%
Potassium 183.6mg 110%
Total Carbs 5.4g 51%
Sugars 1.91g 215%
Dietary Fiber 1.82g 205%
Protein 2.22g 125%
Vitamin C 25.3mg 1185%
Vitamin A 0.9mg 848%
Iron 70.6mg 11028%
Calcium 55.6mg 156%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 25.7
    Points
  • 25
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • cholesterol free

Bad Points

  • High in Sodium,
  • High in Sugar

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