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Instant Pot Wheat Berry, Black Bean, and Avocado Salad
15 min prep time
35 min cook time
4servings
Recipe by
Nancy S. Hughes
Source
The Instant Pot Diabetes Cookbook
Photo by
Renée Comet
How to Make Instant Pot Wheat Berry, Black Bean, and Avocado Salad
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!
Find this recipe and more in The Instant Pot Diabetes Cookbook
Find more diabetes-friendly Instant Pot recipes here.
15 min prep time
35 min cook time
4servings
1 1/2 cups
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Step-By-Step 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
Nutrition facts
4 Servings
-
Serving Size
1 1/2 cups
- Amount per serving Calories 320
-
Total Fat
17g
- Saturated Fat 4.5g
- Trans Fats 0g
- Cholesterol 15mg
- Sodium 480mg
-
Total Carbohydrate
33g
- Dietary Fiber 9g
- Total Sugars 6g
- Added Sugars 0g
- Protein 13g
- Potassium 740mg
- Phosphorous 295mg
Ingredients
dried black beans
1/3 cup
hard wheat berries
1/2 cup
water
4 cup
grape tomatoes
2 cup
poblano chile 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
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