Wheat Berry, Kale, and Cranberry Salad

Vegetarian
Vegan
Dairy Free
Health score
54%
Wheat Berry, Kale, and Cranberry Salad
60 min.
2
261kcal

Suggestions


Looking for a nutritious and delicious salad that bursts with flavor? Our Wheat Berry, Kale, and Cranberry Salad is the perfect choice! Combining hearty wheat berries, tender baby kale, and sweet cranberries, this vegetarian and vegan-friendly dish not only pleases the palate but is also a powerhouse of nutrients.

This vibrant salad is not just about taste; it’s also packed with health benefits. Wheat berries are an excellent source of whole grains, providing you with essential fiber and protein that keep you feeling full longer. The kale adds a delightful crunch while infusing the dish with vitamins and minerals, and the dried cranberries lend a touch of sweetness that perfectly balances the dish. The addition of crunchy celery and zesty red onion elevates the texture and flavor profile, making every bite a delightful experience.

Ready in just 60 minutes, this salad makes a fantastic side dish, starter, or a refreshing snack. With only 261 calories per serving, you won’t have to worry about indulging in a healthful meal. Perfect for those seeking a wholesome option, this dish caters to a variety of dietary preferences — it’s vegetarian, vegan, and dairy-free! Imagine serving this at your next gathering, impressing your guests with not only its taste but also its vibrant colors. Dive into this wholesome adventure and discover a new favorite!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • 0.5 cup celery diced
  • tablespoon apple cider vinegar 
  • 0.3 cup cranberries dried
  • cups kale shredded
  • 0.4 teaspoon kosher salt 
  • 1.5 teaspoons olive oil 
  • 0.3 cup onion red minced
  • 0.5 cup wheat berries uncooked

Equipment

  • bowl
  • sauce pan

Directions

  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.
  2. Drain and rinse with cold water; drain.
  3. Place wheat berries and remaining ingredients in a large bowl; toss gently.
  4. THE WHOLE-GRAINS BENTO
  5. 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.
  6. Make Our Recipe: Wheat Berry, Kale, and Cranberry Salad
  7. Then add
  8. 100% whole-grain crackers (such as Wheat Thins)
  9. ounce Manchego cheese, thinly sliced
  10. whole-grain oatmeal cookies with chocolate (such as Kashi Oatmeal Dark Chocolate Cookies)
  11. Serves 2
  12. Each lunch contains 527 calories, 1g fat (2g sat fat), 15g protein, 8g carbs, 3g fiber, and 671mg sodium.

Nutrition Facts

Calories261kcal
Protein11.22%
Fat13.42%
Carbs75.36%

Properties

Glycemic Index
81.5
Glycemic Load
0.6
Inflammation Score
-10
Nutrition Score
11.959565173025%

Flavonoids

Cyanidin
0.09mg
Delphinidin
0.02mg
Apigenin
0.73mg
Luteolin
0.28mg
Isorhamnetin
5.96mg
Kaempferol
10.02mg
Myricetin
0.37mg
Quercetin
9.58mg

Nutrients percent of daily need

Calories:260.94kcal
13.05%
Fat:4.1g
6.31%
Saturated Fat:0.49g
3.04%
Carbohydrates:51.88g
17.29%
Net Carbohydrates:42.74g
15.54%
Sugar:12.39g
13.76%
Cholesterol:0mg
0%
Sodium:469.4mg
20.41%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.72g
15.45%
Vitamin K:92.75µg
88.33%
Vitamin A:2213.04IU
44.26%
Fiber:9.14g
36.55%
Vitamin C:21.91mg
26.55%
Manganese:0.28mg
14.1%
Iron:2.15mg
11.93%
Calcium:93.56mg
9.36%
Folate:25.95µg
6.49%
Vitamin E:0.96mg
6.42%
Vitamin B2:0.1mg
5.73%
Potassium:184.27mg
5.26%
Vitamin B6:0.08mg
4%
Magnesium:13.13mg
3.28%
Vitamin B1:0.04mg
2.7%
Phosphorus:25.62mg
2.56%
Vitamin B3:0.44mg
2.19%
Copper:0.04mg
2.08%
Vitamin B5:0.14mg
1.42%
Zinc:0.17mg
1.14%
Source:My Recipes