Wheat Berry, Kale and Cranberry Salad

by Paula | October 2, 2014 1:25 am

Wheat berries are whole, unprocessed wheat kernels in their most natural form. Wheat berries resemble other hearty whole grains, such as barley. They are extremely nutritious and offer a crunchy texture. Wheat berries offer all of the nutrients of a whole grain as they contain the germ, endosperm and bran.

In specialty organic groceries, you may find precooked wheat berries in the frozen or vacuum packed whole grain aisle. Otherwise, it will take 50 minutes to cook. When using them for savory side dishes you can boil in low-sodium chicken broth or with red pepper flakes or fresh herbs in the cooking water.

 

wheat-berry-kale-cranberry-salad-m2[1]
1/2 cup uncooked wheat berries
2 cups shredded baby kale
1/2 cup diced celery
1/4 cup minced red onion
1/4 cup dried cranberries
1 tablespoon cider vinegar
11/2 teaspoons olive oil
3/8 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper

-Place wheat berries in a medium saucepan. Cover with water 2 inches above wheat berries; bring to a boil. Cover. Reduce heat to medium, and cook 50 minutes or until chewy-tender. Drain, and rinse with cold water. Drain.
-Place wheat berries and remaining ingredients in a large bowl.; toss gently

Servings-2
Calories-284, Fat-4.8 g., Protein-8.7., Fiber- 8.5g., sodium- 415 mg.

Endnotes:
  1. [Image]: http://paulashealthyliving.com/wp-content/uploads/2014/09/wheat-berry-kale-cranberry-salad-m2.jpg

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