Blueberry-Kale Wheat Berry Salad
Blueberry-Kale Wheat Berry Salad is the perfect combination of crunchy, sweet and savory. Just toss baby kale leaves with wheat berries (a chewy, nutty-flavored, high-fiber whole grain) and add sugar snap peas, chopped pecans, feta cheese crumbles and fresh blueberries.
Makes: 10 servings
Prep Time: 20 minutes
Cook Time: 1 hour 30 minutes
Total Time: 1 hour 50 minutes
Recipe Created By: Jodie Shield
Featured In: Illinois Farm Bureau Partners
Prep Time: 20 minutes
Cook Time: 1 hour 30 minutes
Total Time: 1 hour 50 minutes
Recipe Created By: Jodie Shield
Featured In: Illinois Farm Bureau Partners
Ingredients
Vinaigrette:
- ⅔ cup olive oil
- ¼ cup red wine vinegar
- 1 clove garlic, minced
- 1 teaspoon sugar
- 1 teaspoon Dijon mustard
Salad:
- 1 cup wheat berries, uncooked (white or red)
- ½ teaspoon table salt
- 4 cups baby kale leaves
- ½ pound fresh sugar snap peas
- 2 cups fresh blueberries
- ½ cup carrots, shredded
- ½ cup pecans, chopped
- ½ cup feta cheese, crumbled
Instructions
- In a measuring cup, whisk together all vinaigrette ingredients until combined. Set aside until ready to use.
- In a large saucepan, bring 4 cups water, salt and wheat berries to a boil. Cover, reduce heat to low and simmer for 1 hour. Drain the wheat berries and rinse under cold water until cool.
- In a large bowl, combine wheat berries, kale and ½ cup of the vinaigrette. Toss until well-combined. Let stand for 30 minutes to soften the kale.
- Meanwhile, in a large pot, boil about 1 quart of water. Add the sugar snap peas and cook for about 3 minutes, or until crisp-tender. Drain peas then plunge them into an ice water bath for about 5 minutes. Once cool, drain and cut them in half. Set aside.
- Add the sugar snap peas, blueberries, carrots, pecans, feta and remaining vinaigrette to the salad. Gently toss until well combined. Serve immediately.
Tips & Notes
- You can cook the wheat berries and peas in advance for easier salad prep.
- Feel free to substitute cooked farro, wild rice or quinoa for the wheat berries.
- Can’t find baby kale? Use coarsely chopped kale instead.
Nutrition Information
Serving size: 1 cup|Calories: 279|Sugar: 5g|Sodium: 213mg|Fat: 20g|Saturated fat: 3g|Carbohydrates: 22g|Fiber: 4g|Protein: 5g|Cholesterol: 7mg|
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