Wheat Berry Salad Recipe
User Reviews
4.9
39 reviews
Excellent
-
Prep Time
25 mins
-
Cook Time
25 mins
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Total Time
1 hr 5 mins
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Servings
6 servings
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Calories
363 kcal
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Course
Side Dish
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Cuisine
North American
Wheat Berry Salad Recipe
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This warm wheat berry salad combines the chewy texture of wheat berries with sweet roasted squash, tart currants, and crunchy walnuts. A simple maple-sweetened dressing layers on extra flavor to this hearty fall salad that can be served as a main or side dish. This recipe gets bonus points because leftovers make a satisfying, packable, and healthy lunch!
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Ingredients
- 1 cup wheat berries or substitute kamut or spelt for gluten-free
- 2 cups vegetable broth or water
- 1 ½ cups kale chopped
- 2 cups kaboucha squash (or substitute butternut squash) diced
- 1 teaspoon olive oil
- ½ cup walnuts
- ½ cup dried currants
- sea salt to taste
Dressing
- ¼ cup olive oil
- 2 tablespoons apple cider vinegar
- 2 tablespoons maple syrup
- 1 small clove garlic finely minced
Instructions
- Combine the wheat berries and the broth or water in a small pot over high heat. Bring to a boil then reduce the heat to low. Simmer, covered for 30-40 minutes, or until the wheat berries are chewy. Remove the pot from the heat, add in the kale and mix it through. Let it sit for about 1 minute, or until the kale has just started to soften. Drain any remaining water from the pot.
- While the wheat berries are cooking, prepare the squash. Preheat the oven to 425 degrees. Line a baking tray with parchment paper. Toss the diced squash with the olive oil and place it on the prepared baking sheet. Bake in the oven for 20-25 minutes, or until it is soft.
- While the squash is in the oven roast the walnuts on a baking sheet for 8-10 minutes, or until they are light brown and fragrant. Roughly chop them when they are cool enough to handle.
- In a small bowl whisk the oil, apple cider vinegar, maple syrup, and garlic.
- In a large bowl, mix the cooked wheat berries and kale, walnuts, squash, and currants. Toss with the dressing and season generously with sea salt.
Notes
- This dish can also be served at room temperature. Assemble the salad but wait until just before you serve it to toss it with the dressing as the wheat berries will quickly soak it up.
Nutrition Information
Show Details
Serving
1 serving = ⅙ of the recipe
Calories
363kcal
(18%)
Carbohydrates
44g
(15%)
Protein
8g
(16%)
Fat
19g
(29%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
10g
Monounsaturated Fat
6g
Sodium
323mg
(13%)
Potassium
388mg
(11%)
Fiber
7g
(28%)
Sugar
14g
(28%)
Vitamin A
2380IU
(48%)
Vitamin C
26mg
(29%)
Calcium
79mg
(8%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 6servings
Amount Per Serving
Calories 363 kcal
% Daily Value*
| Serving | 1 serving = ⅙ of the recipe | |
| Calories | 363kcal | 18% |
| Carbohydrates | 44g | 15% |
| Protein | 8g | 16% |
| Fat | 19g | 29% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 10g | 59% |
| Monounsaturated Fat | 6g | 30% |
| Sodium | 323mg | 13% |
| Potassium | 388mg | 8% |
| Fiber | 7g | 28% |
| Sugar | 14g | 28% |
| Vitamin A | 2380IU | 48% |
| Vitamin C | 26mg | 29% |
| Calcium | 79mg | 8% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.9
39 reviews
Excellent
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