Recipe Detail

Autumn Harvest Wheat Berry Salad

Last updated: Nov 01, 2016

Wheat berries are the whole grain of wheat before it’s gone through any processing. They take a bit longer to cook than rice or pasta, and are a good source of fiber and protein.

Ingredients

  • 2 cups butternut squash cut into 1” pieces
  • 2 tablespoons extra-virgin olive oil
  • 2 cups wheat berries
  • ¼ tsp salt
  • 10 ounces kale, stemmed, leaves sliced crosswise 1/4 inch thick (4 cups)
  • 1/2 cup minced onions
  • 1 tsp thyme
  • 1 tsp sage
  • ½ tsp ground black pepper
  • 2 garlic cloves, minced
  • 1/3 cup apple cider vinegar
  • ¼ cup dried cranberries
  • ¼ cup chopped pecans
  • ¼ cup chopped parsley

Directions

  1. In a medium saucepan, cover the wheat berries with water and 1/4 teaspoon of salt and bring to a boil. Simmer over moderate heat until tender, about 1 hour. Drain in a colander and place the wheat berries back into the saucepan. Add the kale to the wheat berries, cover, and let stand until the kale is wilted, 5 minutes.
  2. Preheat the oven to 400°. Toss the squash with 1 tablespoon olive oil and spread in a single layer on a baking pan lined with aluminum foil. Roast the squash for 20 to 25 minutes until tender. Stir the squash into the wheat berry/kale mixture.
  3. In a medium skillet, heat the remaining 1 tablespoon of olive oil. Add the onions and cook over moderate heat until softened but not brown, 2-3 minutes. Add the thyme, sage, pepper and garlic and cook, stirring, for 1 minute. Add the vinegar and simmer, stirring, for 1 minute.
  4. Toss the onion/garlic mixture into the wheat berries/kale/squash. Make the salad the day before and store covered in the refrigerator overnight. Bring to room temperature, and just before serving stir in the cranberries, parsley and pecans.
Nutritional information
Nutrition Facts
Serving Size 1/2 cup
Amount Per Serving
Calories 203
% Daily Value *
Total Fat 5g
Saturated Fat 1g 5%
Cholesterol 0g 0%
Sodium 72g 3%
Total Carbohydrate 35g 11%
Dietary Fiber 6g 24%
Sugars 3g
Protein 6g
Vitamin A 146
Vitamin C 67
Calcium 7
Iron 11
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.
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