WW Roasted Onion, Chickpea and Wheat Berry Salad - 4 pts

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* Exported from MasterCook *

 

WW Roasted Onion, Chickpea and Wheat Berry

Salad - 4 pts

 

Recipe By :

Serving Size : 6 Preparation Time :0:15

Categories :

 

Amount Measure Ingredient -- Preparation

Method

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1 cup uncooked wheat berries

1 spray cooking spray

2 large onions -- coarsely chopped

2 cups canned chickpeas -- drained

and rinsed

1/3 cup vegetable broth

1 tsp table salt -- or to taste

1/2 tsp black pepper -- freshly

ground, or to taste

1/3 cup parsley -- cilantro or mint

(or a combination of all 3), fresh, chopped

 

To prepare wheat berries, place berries in a bowl and

pour in enough water

to cover them by several inches; let soak for at least

12 hours.

 

Next, heat 4 cups of water to boiling in a medium

saucepan. Drain wheat

berries and add to saucepan; simmer gently until wheat

berries are tender,

about 45 to 60 minutes. Or skip soaking the wheat

berries and increase the

simmering time to about 2 hours; drain water from pan.

 

Preheat oven to 350°F. Coat a 9 X 13-inch baking pan

with cooking spray.

 

Add onions to pan and roast, stirring occasionally,

until golden, about 30

minutes. Add wheat berries, chickpeas and broth to

onions; season with

salt and pepper. Roast, stirring occasionally, about

30 minutes more.

 

Garnish with parsley before serving.

 

Servings: 6, Yields about a heaping 3/4 cup per

serving.

 

 

 

Description:

" 4 pts "

Source:

" Weight Watchers International "

S(Formatted by Chupa Babi in MC):

" 08.26.06 "

Copyright:

" 2006 "

T(Cooking Time):

" 2:00 "

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Per Serving (excluding unknown items): 121 Calories;

1g Fat (9.6% calories

from fat); 5g Protein; 23g Carbohydrate; 5g Dietary

Fiber; trace

Cholesterol; 720mg Sodium. Exchanges: 1 1/2

Grain(Starch); 1/2 Vegetable;

0 Fat.

 

NOTES : This wheat berry salad, with a nutty taste and

a chewy,

wild rice texture, is delicious served hot as

a side dish

or cold as a grain salad. The sweetness of the

roasted

onions lends an especially nice flavor.

 

ChupaNote: Served as a cold salad with 2 large

chopped

Granny Smith apples, 1 cup red seedless

grapes, and 1/2

cup blanced slivered almonds, and fresh green

herbs

increased to 1 cup.

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0

 

 

 

 

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