Nutritious Wheat Berry and Kale Salad Recipe

Looking for a wholesome and flavorful addition to your fall dinner table? Look no further than this hearty and nutritious Wheat Berry Salad with Kale recipe. This dish is a celebration of autumn flavors, combining chewy wheat berries with roasted butternut squash, earthy sage, and the vibrant crunch of toasted walnuts. The sweet and tangy notes of this salad are sure to brighten up any cold-weather meal.

One of the secrets to the depth of flavors in this Wheat Berry Salad with Kale is the crispy sage, which adds a touch of gourmet magic to the dish. The combination of ingredients like roasted shallots, dried cranberries, and pecorino cheese creates a symphony of tastes and textures that will have your taste buds dancing. Whether you serve it as a vegetarian main or a side dish alongside your favorite protein, this salad is bound to be a hit at your next gathering.

This versatile recipe allows for easy substitutions based on what’s in season or in your pantry. Swap out the butternut squash for sweet potatoes, try feta instead of pecorino, or experiment with different dried fruits and nuts. With its make-ahead friendly nature and ability to hold up well in the fridge, this Wheat Berry Salad with Kale is perfect for meal prepping or packing a flavorful lunch on the go. Get ready to elevate your salad game with this comforting and delicious autumn-inspired dish!

Quick Benefits

• Nutrient-Dense: Wheat berries provide a good source of fiber and essential nutrients, making this salad a wholesome and filling option.
• Versatile: This recipe offers various ingredient substitutions and seasonal variations, allowing flexibility in creating a personalized dish.
• Long-Lasting: The salad keeps well in the refrigerator for up to four days, making it a convenient option for meal prep and busy schedules.
• Flavorful: The combination of roasted squash, crispy sage, and tangy cranberries creates a dish that is both savory and sweet, appealing to a wide range of palates.

Why You’ll Love This Nutritious Wheat Berry and Kale Salad Recipe Recipe

• Fall Flavors: This recipe is perfect for fall dinners and gatherings, bringing a satisfying mix of chewy wheat berries, roasted squash, and savory nuts.
• Simple Ingredients with Depth: The combination of ingredients like sage and roasted shallots offers incredible depth of flavor that will surprise you.
• Crispy Sage Magic: Crisped sage adds a gourmet touch and transforms humble greens, making them almost magical.
• Make-Ahead Friendly: The salad keeps well in the fridge for up to four days, making it a convenient option for meal prep or gatherings.
• Customizable: You can easily customize this recipe by swapping ingredients like using different grains, cheeses, or squashes, making it versatile and adaptable to your preferences.
• Perfect Vegetarian Main: This salad is an ideal vegetarian main dish for fall or winter gatherings, pairing well with roast chicken or grilled sausages.
• Travel-Friendly: Pack this salad in a mason jar with extra greens on top for a perfect on-the-go lunch option that travels well.
• International Inspiration: Wheat berries are commonly used in European and Mediterranean grain salads, offering a taste of global flavors in your own kitchen.
• Year-Round Versatility: Easily adapt this recipe to different seasons by swapping out ingredients like using fresh peas for kale in spring or cherry tomatoes in summer.
• Crowd-Pleaser: This salad has been a hit at potlucks, family gatherings, and even holiday dinners, loved by both vegetarians and meat lovers alike.
• Freezer-Friendly: You can freeze cooked wheat berries and roasted squash in portions for quick and easy meal solutions, perfect for busy days.

Ingredients for Nutritious Wheat Berry and Kale Salad Recipe

Salad Base

• 3 cups cooked wheat berries
• 1/3 cup fresh sage leaves
• 1 cup chopped shallots (about 3 medium), cut into 1/2-inch pieces
• 2 cups roasted butternut squash, cubed (from 1 small squash)
• 1 bunch lacinato kale, stems removed

Dressing & Finishing

• Extra-virgin olive oil, for drizzling
• 1 tablespoon fresh thyme leaves
• 1/3 cup dried cranberries
• Apple cider vinegar dressing
• Sea salt and freshly ground black pepper, to taste
• 1/3 cup chopped fresh parsley
• 1/3 cup shaved pecorino cheese
• 1/3 cup toasted walnuts, chopped

Pro Tips for Nutritious Wheat Berry and Kale Salad Recipe

Pro tip: Crisping sage leaves is a game-changer in this wheat berry salad. The aromatic sage adds a gourmet touch and elevates the flavors. Make sure to keep an eye on them while baking to prevent burning.

Pro tip: For a versatile twist, feel free to swap ingredients based on the season or your preferences. Try using different grains like farro or barley, or switch up the roasted vegetables and dried fruits. Keeping the base recipe flexible allows you to create unique variations to suit different occasions.

Pro tip: If you’re making this salad ahead of time, store the components separately and assemble just before serving to keep the flavors fresh and the textures crunchy. Freezing cooked wheat berries and roasted squash in portions can also be a time-saving solution for quick, satisfying meals.

How to Make Nutritious Wheat Berry and Kale Salad Recipe

Step 1: Roast Butternut Squash and Shallots

1. Preheat oven to 400°F and line a large baking sheet with parchment paper.
2. Arrange cubed butternut squash in a single layer and roast for 30 to 35 minutes.
3. Add chopped shallots to the baking sheet during the last 20 to 25 minutes of roasting.

Step 2: Crisp Sage Leaves

Coat fresh sage leaves with olive oil, wrap in foil, and roast for the last 2 minutes. Remove from oven and finely chop.

Step 3: Prepare Wheat Berries

Prepare wheat berries as directed on package until tender; then drain and set aside.

Step 4: Blend Apple Cider Vinegar Dressing

Make apple cider vinegar dressing using your favorite recipe or method.

Step 5: Massage Kale

Place kale in a large mixing bowl and massage with 1 tablespoon of dressing until softened.

Step 6: Combine Salad Components

Combine cooked wheat berries, roasted squash, roasted shallots, sage, toasted walnuts, dried cranberries, parsley, thyme, 1/2 tsp sea salt, and freshly ground black pepper with kale in a bowl. Mix well.

Step 7: Finish and Serve

Place the salad on a serving platter. Drizzle with more dressing, sprinkle with additional black pepper, garnish with shaved pecorino cheese, and serve promptly.

Storage Tips

After preparing the delicious Wheat Berry Salad with Kale, you can store any leftovers in an airtight container in the refrigerator for up to four days. This storage method helps maintain the vibrant flavors of the salad and prevents the nuts from becoming soggy. If you plan to make the salad in advance, consider adding the cheese and nuts right before serving to ensure they retain their texture and freshness.

For longer-term storage options, you can freeze cooked wheat berries and roasted squash in individual portions. When ready to enjoy the salad, simply thaw the frozen ingredients and combine them with fresh kale, dressing, and additional toppings just before serving. This method provides a quick and convenient meal solution without compromising the taste and quality of the dish. Whether you’re meal prepping for the week or saving a portion for later, these storage tips will help you enjoy the Wheat Berry Salad with Kale at its best.

Ingredient Substitutions

If you don’t have wheat berries on hand, farro, barley, or spelt berries can be used as a substitute to provide a similar chewy texture and nutty flavor. These grains work well in grain salads and can easily be interchanged in this recipe.

For those looking to make a vegan version of this salad, consider swapping out the pecorino cheese for feta or a vegan cheese alternative. This change will still provide a creamy and tangy element to the dish without the use of dairy. Additionally, roasted sweet potato or acorn squash can be used in place of butternut squash to add a sweet and savory component to the salad.

If you want to switch up the flavors throughout the seasons, consider using roasted carrot and parsnip in place of butternut squash in the winter, fresh peas instead of kale in the spring, or cherry tomatoes and fresh basil in the summer. These substitutions will help keep the salad fresh and seasonal, allowing you to enjoy it year-round.

Serving Suggestions

For a creative twist on serving this hearty Wheat Berry Salad with Kale, consider layering the components in a mason jar for a visually appealing and portable lunch option. Start with a base of massaged kale mixed with the apple cider vinegar dressing, then add a layer of cooked wheat berries followed by the roasted butternut squash, crispy sage leaves, toasted walnuts, dried cranberries, fresh parsley, thyme leaves, and shaved pecorino cheese. Seal the jar and refrigerate until ready to enjoy, giving it a good shake before digging in.

Another fun serving suggestion for this Wheat Berry Salad with Kale is to turn it into a warm grain bowl. Simply heat up the cooked wheat berries and roasted butternut squash in a skillet, then toss in the kale until slightly wilted. Transfer the mixture to a bowl and top with the toasted walnuts, dried cranberries, fresh herbs, and shaved pecorino cheese. Drizzle with additional olive oil and apple cider vinegar dressing for extra flavor before serving this cozy and nutritious bowl for a comforting meal.

FAQs for Nutritious Wheat Berry and Kale Salad Recipe

Can I use farro or barley instead of wheat berries?

Yes, farro or barley work well if you want something with similar chew and nutty flavor.

How do I cook the butternut squash for the salad?

Toss cut squash cubes with olive oil, salt, and pepper, then bake at 400°F until golden and tender.

Can I prepare this salad in advance?

Absolutely! Assemble all components, but add the cheese and extra dressing just before serving for best texture.

How should I store leftovers of the wheat berry salad?

This salad keeps well refrigerated for up to four days. Store it in an airtight container to keep the flavors vibrant and prevent the nuts from getting soggy.

Conclusion

Wheat Berry Salad with Kale is a versatile dish that embodies the heartiness and warmth of fall flavors. The combination of chewy wheat berries, roasted butternut squash, and crisp kale creates a satisfying and nutritious meal that is sure to impress your family and friends. Don’t be afraid to experiment with different seasonal ingredients and make this recipe your own!

Remember, the key to making this Wheat Berry Salad with Kale truly shine is in the details – from the crispy sage leaves to the tangy apple cider vinegar dressing. Each component plays a crucial role in bringing out the depth of flavors in this salad. So, gather your ingredients, follow the simple steps, and enjoy the delightful flavors and textures of this wholesome dish. Whether you’re hosting a holiday gathering or looking for a nourishing lunch option, this salad is bound to become a favorite in your recipe collection.