Wheat Berry, Kale, and Cranberry Salad

Photo: Grant Cornett; Styling: Angharad Bailey
If your supermarket carries frozen or shelf-stable precooked wheat berries, you'll save 50 minutes; use 1 cup of cooked grains.

Yield:

Serves 2 (serving size: about 2 cups)

Recipe from

Recipe Time

Hands-on: 15 Minutes
Total: 1 Hours

Nutritional 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

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

Preparation

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.

THE WHOLE-GRAINS BENTO

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.

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

Then add…

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

1 ounce Manchego cheese, thinly sliced

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

Serves 2

Each lunch contains 527 calories, 17.1g fat (6.2g sat fat), 15g protein, 83.8g carbs, 13.3g fiber, and 671mg sodium.

Note:

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.

Christine Burns Rudalevige,

September 2013