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Photo: Grant Cornett; Styling: Angharad Bailey

Wheat Berry, Kale, and Cranberry Salad

If your supermarket carries frozen or shelf-stable precooked wheat berries, you'll save 50 minutes; use 1 cup of cooked grains.

Cooking Light SEPTEMBER 2013

  • Yield: Serves 2 (serving size: about 2 cups)
  • Hands-on:15 Minutes
  • Total:1 Hour


  • 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


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.


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.


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.

Nutritional Information

Amount per serving
  • Calories: 284
  • Fat: 4.8g
  • Saturated fat: 0.8g
  • Monounsaturated fat: 2.6g
  • Polyunsaturated fat: 0.9g
  • Protein: 8.7g
  • Carbohydrate: 55.9g
  • Fiber: 8.5g
  • Cholesterol: 0.0mg
  • Iron: 1.3mg
  • Sodium: 415mg
  • Calcium: 107mg

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Wheat Berry, Kale, and Cranberry Salad recipe