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.
- 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
- 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.
- 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.
- 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.
- 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.
|Serving Size 1/2 cup|
|Amount Per Serving|
|% Daily Value *|
|Total Fat 5g|
|Saturated Fat 1g||5%|
|Total Carbohydrate 35g||11%|
|Dietary Fiber 6g||24%|
|* 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.|