Wheat-Berry Salad with Grilled Tofu Recipe

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Wheat-Berry Salad with Grilled Tofu
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  1. Make vinaigrette: Purée all vinaigrette ingredients in a blender. Reserve 1 cup vinaigrette for marinating tofu.
  2. Marinate tofu: 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.
  3. Cook wheat berries: 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.
  4. Grill peppers, tomatoes, and tofu: Prepare grill for direct-heat cooking over hot charcoal.
  5. Pour off marinade from tofu and pat dry, then transfer to a plate.
  6. Thread tomatoes 1/4 inch apart onto skewers.
  7. 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.
  8. Grill tomatoes, covered only if using a gas grill, turning over once, until blistered and softened, 3 to 4 minutes.
  9. 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.
  10. Assemble salad: Stir together tomatoes, celery, scallions, olives, wheat berries, and 1/2 cup vinaigrette. Let stand, uncovered, 15 minutes.
  11. Peel and seed peppers, then cut into 1-inch-wide strips. Stir into wheat-berry mixture.
  12. Halve pieces of tofu diagonally (for a total of 8 triangles).
  13. Toss lettuce and mint on a platter, then top with wheat-berry mixture and tofu. Drizzle with some vinaigrette; serve remainder on the side.
  14. Cooks' note: If you aren't able to grill outdoors, you can cook the tofu and tomatoes in a hot lightly oiled well-seasoned large (2-burner) ridged grill pan. Bell peppers can be broiled on rack of a broiler pan about 2 inches from heat, turning over once, 10 to 20 minutes.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 483.97 Kcal (2026 kJ)
Calories from fat 329.5 Kcal
% Daily Value*
Total Fat 36.61g 56%
Sodium 1212mg 50%
Potassium 805.62mg 17%
Total Carbs 33.15g 11%
Sugars 12.53g 50%
Dietary Fiber 9.84g 39%
Protein 5.76g 12%
Vitamin C 159.1mg 265%
Vitamin A 3.4mg 113%
Iron 139.5mg 775%
Calcium 102.3mg 10%
Amount Per 100 g
Calories 83.42 Kcal (349 kJ)
Calories from fat 56.79 Kcal
% Daily Value*
Total Fat 6.31g 56%
Sodium 208.91mg 50%
Potassium 138.86mg 17%
Total Carbs 5.71g 11%
Sugars 2.16g 50%
Dietary Fiber 1.7g 39%
Protein 0.99g 12%
Vitamin C 27.4mg 265%
Vitamin A 0.6mg 113%
Iron 24.1mg 775%
Calcium 17.6mg 10%

* 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.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 11.9
  • 13

Good Points

  • saturated fat free,
  • cholesterol free

Bad Points

  • High in Sodium

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