Wheatberry Kale Salad

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Last Updated on January 12, 2020 by Chef Mireille

Wheatberry Kale Salad is a hearty grain salad full of lots of healthy fruit and vegetables with Middle Eastern spices.

 

Wheatberry Kale Salad

After eating anything I wanted for a few weeks while on vacation, it’s time for conscious eating again. This is a versatile salad that can be eaten warm, chilled or at room temperature. This whole grain salad makes a wonderful side dish or add some protein (beans, grilled chicken or shrimp) and transform it into a one pot meal.

Fiber Benefits and Sources

Whole grains are a great way to get extra fiber into your diet. Wheatberries, Quinoa, Millet, Amaranth are all great sources of whole grain fiber. Why do we need fiber?

Other carbohydrates break down into sugar as the body processes them. However, fiber does not convert to sugar as it passes through the body undigested.

Fiber also makes you feel more full than simple carbohydrates. As you feel more full, you will eat less. This therefore, leads to assisting in weight loss goals.

Other sources of fiber:

  • Legumes
  • Carrots
  • Fruit
  • Nuts
  • Carrots
  • Cucumbers

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Looking for some more hearty grain salads to complete your meal – Try one of these!

Hearty Grain Salads

 

IN THE MAKING – HOW TO MAKE WHEATBERRY KALE SALAD

cooking -edit

We eat with our eyes first and this colorful salad is so inviting, who could resist right!

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This salad has a lot of varying flavors with smoky spices and fruit. It’s delicious and will satiate every palate.

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A delicious way to celebrate clean and healthy eating!

Kale Salad -edit

Wheatberry Kale Salad
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Wheatberry Kale Salad

Wheatberry Kale Salad is a hearty grain salad full of lots of healthy fruit and vegetables with Middle Eastern spices.
Prep Time30 mins
Cook Time1 hr
Total Time1 hr 30 mins
Course: Salads
Cuisine: Continental
Servings: 8
Calories: 294.94kcal

Ingredients

  • 2 cups wheatberries
  • 4 tablespoons olive oil divided
  • 3 finely chopped garl;ic cloves
  • 10 kale leaves thinly sliced
  • 1 cucumber chopped small
  • 1 green apple peeled and grated
  • 1 lemon
  • 1 cup canned corn drained
  • 1 tablespoon finely chopped fresh oregano
  • 1 cup dried cranberries
  • 1 teaspoon paprika
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon ground allspice
  • 1/4 teaspoon crushed red pepper
  • 1/2 cup shelled pistacchios
  • 1 teaspoon salt

Instructions

  • Combine wheatberries and 6 cups of water in a large saucepan.
  • Bring to a boil and cook until tender, 45 minutes - 1 hour. After 30 minutes, start stirring frequently until all of the liquid has been absorbed.
  • Meanwhile, heat 2 tablespoons of the oil in a large skillet.
  • Add garlic. As soon as it starts to change color, add kale and mix until kale gets coated with all of the oil.
  • Add 1/2 cup water and cook for 5 minutes, until all of the water has evaporated.
  • In a large bowl, combined wheatberries, cucumber, corn and apple. Squeeze juice from 1/2 of the lemon directly over the apple.
  • Add the remaining ingredients and the cooked kale. Stir to combine.
  • Add juice of the other 1/2 of the lemon and remaining olive oil. Stir to combine. Leave for at least 15 minutes, for flavors to combine.

Nutrition

Calories: 294.94kcal | Carbohydrates: 54.45g | Protein: 6.41g | Fat: 8.34g | Saturated Fat: 1.16g | Sodium: 341.29mg | Fiber: 8.92g | Sugar: 13.9g
Did you try this recipe? Leave a comment below.Please follow me on Instagram @chefmireille or tag me #chefmireille with your pics! I'd love to share them!
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About Chef Mireille

CHEF MIREILLE - AUTHOR, RECIPE DEVELOPER AND PHOTOGRAPHER FOR Global Kitchen Travels
***
Chef Mireille is a NYC based freelance chef instructor and food photographer. Due to her very diverse family background, she was able to travel and learn about global cultures and flavors from a young age. Her passion for culture, cooking, history and education had made her an expert on developing traditional globally inspired recipes & delicious fusion cuisine.
Her extensive travel history provides a plethora of background information and Travel Tips!

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Comments

  1. Renu

    Love this colourful wheat berry salad. I also like the addition of apples here, as I shy away from green apples, a good way to work it out in a salad with kale and wheat berry.

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