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Wheat Berry, Kale, and Cranberry Salad

Photo: Grant Cornett; Styling: Angharad Bailey
Hands-on time 15 mins
Total time 1 hr
Yield Serves 2 (serving size: about 2 cups)
If your supermarket carries frozen or shelf-stable precooked wheat berries, you'll save 50 minutes; use 1 cup of cooked grains.

Ingredients

  • 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
  • 1 1/2 teaspoons olive oil
  • 3/8 teaspoon kosher salt
  • 1/4 teaspoon freshly ground black pepper

Nutrition Information

  • calories 284
  • fat 4.8 g
  • satfat 0.8 g
  • monofat 2.6 g
  • polyfat 0.9 g
  • protein 8.7 g
  • carbohydrate 55.9 g
  • fiber 8.5 g
  • cholesterol 0.0 mg
  • iron 1.3 mg
  • sodium 415 mg
  • calcium 107 mg

How to Make It

  1. Place wheat berries in a medium saucepan. Cover with water to 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.

  2. Place wheat berries and remaining ingredients in a large bowl; toss gently.

  3. THE WHOLE-GRAINS BENTO

  4. Holy whole grains! For crunchy-granola types, there's good-for-you nutrition all over this lunch, which gives you about two-thirds of the daily whole-grain recommendation.

  5. Make Our Recipe: Wheat Berry, Kale, and Cranberry Salad

  6. Then add…

  7. 12 100% whole-grain crackers (such as Wheat Thins)

  8. 1 ounce Manchego cheese, thinly sliced

  9. 2 whole-grain oatmeal cookies with chocolate (such as Kashi Oatmeal Dark Chocolate Cookies)

  10. Serves 2

  11. Each lunch contains 527 calories, 1g fat (2g sat fat), 15g protein, 8g carbs, 3g fiber, and 671mg sodium.

Cook's Notes

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.