Wheat Berries with Charred Onions and Kale

Vegetarian
Vegan
Dairy Free
Health score
45%
Wheat Berries with Charred Onions and Kale
45 min.
6
358kcal

Suggestions

Ingredients

  • servings pepper black freshly ground
  • cups kale packed stemmed
  • tablespoon kosher salt plus more
  • tablespoon juice of lemon fresh
  • tablespoons olive oil divided
  • medium onions divided halved
  • sprigs thyme leaves 
  • 1.5 cups wheat berries 

Equipment

  • bowl
  • frying pan
  • sauce pan

Directions

  1. Combine wheat berries, 1 onion half, thymesprigs, and 1 tablespoon salt in a large saucepan;add water to cover by 2". Bring to a boil;reduce heat to medium and simmer untilwheat berries are just tender but still firm tothe bite, about 35 minutes.
  2. Drain; discardonion and thyme.
  3. Place wheat berries in alarge bowl; let cool.
  4. Cut remaining 3 onion halves crosswiseinto 1/2" slices.
  5. Heat 1 tablespoon oil in a largecast-iron or other heavy skillet overmedium-high heat; add onions. Seasonlightly with salt and pepper. Cook, stirringoccasionally, until onions are charred inspots, about 5 minutes.
  6. Transfer to bowlwith wheat berries.
  7. Add 1 tablespoon oil tosame skillet. Working in 3 batches, add kaleand cook, tossing occasionally, sprinklingwith salt and pepper, and adding oil asneeded between batches, until charredin spots, about 1 minute per batch.
  8. Addto bowl.
  9. Drizzle with lemon juice and anyremaining oil; toss to coat. Season to tastewith salt and pepper.

Nutrition Facts

Calories358kcal
Protein8.56%
Fat47.69%
Carbs43.75%

Properties

Glycemic Index
22.67
Glycemic Load
0.84
Inflammation Score
-10
Nutrition Score
14.056086822696%

Flavonoids

Eriodictyol
0.12mg
Hesperetin
0.36mg
Naringenin
0.03mg
Apigenin
0.04mg
Luteolin
0.41mg
Isorhamnetin
8.44mg
Kaempferol
13.34mg
Myricetin
0.01mg
Quercetin
13.77mg

Nutrients percent of daily need

Calories:357.79kcal
17.89%
Fat:19.7g
30.31%
Saturated Fat:2.65g
16.55%
Carbohydrates:40.66g
13.55%
Net Carbohydrates:32.07g
11.66%
Sugar:1.84g
2.05%
Cholesterol:0mg
0%
Sodium:1179.54mg
51.28%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.95g
15.9%
Vitamin K:120.75µg
115%
Vitamin A:2838.22IU
56.76%
Vitamin C:31.17mg
37.78%
Fiber:8.59g
34.34%
Vitamin E:2.88mg
19.23%
Iron:2.4mg
13.31%
Manganese:0.26mg
13.11%
Calcium:106.65mg
10.66%
Vitamin B2:0.11mg
6.56%
Folate:25.22µg
6.3%
Potassium:160.38mg
4.58%
Vitamin B6:0.09mg
4.48%
Magnesium:14.59mg
3.65%
Vitamin B1:0.05mg
3.31%
Phosphorus:27.27mg
2.73%
Vitamin B3:0.39mg
1.96%
Copper:0.04mg
1.82%
Zinc:0.19mg
1.28%
Source:Epicurious