These 4 fibre-rich recipes will transform your health

Ingredients

• 1 cup Wheat Berries (dry, rinsed)
• 3 cups Water (for cooking wheat berries)
• 1 cup Canned Lentils (drained and rinsed)
• 1/4 cup Red Onion (finely diced)
• 1 cup Strawberries (sliced)
• 2 tablespoons Fresh Mint Leaves (chopped)
• 2 tablespoons Balsamic Vinegar
• 2 tablespoons Olive Oil (extra‑virgin recommended)
• 1 teaspoon Dijon Mustard
• 1/4 teaspoon Salt
• 1/4 teaspoon Black Pepper (freshly ground)

Instructions

1. Rinse Wheat Berries

   Place the wheat berries in a colander and rinse under cold running water until the water runs clear.

   Time: PT5M

2. Cook Wheat Berries

   Transfer the rinsed wheat berries to a large pot, add 3 cups of water, bring to a boil, then reduce to a simmer. Cover and cook for about 45 minutes, or until the berries are tender but still have a slight bite.

   Time: PT45M

   Temperature: 100°C

3. Cool Wheat Berries

   Drain the cooked wheat berries in a colander and rinse briefly with cold water. Spread them on a large tray to cool for about 10 minutes, then transfer to the refrigerator to chill completely.

   Time: PT10M

4. Prepare Dressing

   In a small bowl, whisk together balsamic vinegar, olive oil, Dijon mustard, salt, and black pepper until emulsified.

   Time: PT5M

5. Prep Vegetables and Fruit

   Dice the red onion, slice the strawberries, and chop the fresh mint leaves.

   Time: PT5M

6. Rinse Lentils

   Place the canned lentils in a colander, rinse under cold water, and let drain well.

   Time: PT2M

7. Combine Salad

   In a large mixing bowl, combine the cooled wheat berries, rinsed lentils, diced red onion, sliced strawberries, and chopped mint. Pour the dressing over the mixture and toss gently until everything is evenly coated.

   Time: PT5M

8. Chill Before Serving

   Cover the bowl and refrigerate for at least 15 minutes to let the flavors meld. Serve chilled or at room temperature.

   Time: PT15M

Nutrition Facts

Calories

426

Protein

14g

Carbohydrates

48g

Fat

8g

Fiber

16g