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!
| Servings | Prep Time | Cook Time |
| 4servings | 15minutes | 35minutes |
| Servings | Prep Time |
| 4servings | 15minutes |
| Cook Time |
| 35minutes |
Ingredients
- 1/3 cup dried black beans
- 1/2 cup hard wheat berries
- 4 cup water
- 2 cup grape tomatoes
- 1 cup poblano pepper chopped
- 1/2 cup fresh cilantro chopped
- 2 tbsp apple cider vinegar
- 2 tbsp extra virgin olive oil
- 1 garlic clove minced
- 1/2 tsp salt
- 1 avocado peeled and chopped
- 85 g reduced fat sharp cheddar cheese shredded
Ingredients
|
Instructions
- 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.
- Meanwhile, combine the tomatoes, peppers, cilantro, vinegar, oil, garlic and salt, in a large bowl and set aside.
- 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.
RECIPE NOTES & TIPS:
Recipe from diabetesfoodhub.org
Nutrition Facts
Multi Cooker Wheat Berry, Black Bean, and Avocado Salad
Amount Per Serving
Calories 320
Calories from Fat 153
% Daily Value*
Total Fat 17g
26%
Saturated Fat 4.5g
23%
Trans Fat 0g
Cholesterol 15mg
5%
Sodium 480mg
20%
Potassium 740mg
21%
Total Carbohydrates 33g
11%
Dietary Fiber 9g
36%
Sugars 6g
Protein 13g
26%
* Percent Daily Values are based on a 2000 calorie diet.
