Wheat berries give this healthy grain-salad recipe a toothsome bite. The chopped kale can be swapped for any dark leafy green, such as spinach or chard, if desired.

Carolyn Malcoun
Source: EatingWell Magazine, May/June 2017




Ingredient Checklist


Instructions Checklist
  • Whisk oil, lime juice, shallot, salt and pepper in a large bowl. Add wheat berries, beans, kale and mango; stir to coat. Serve topped with sunflower seeds.



Tips: To make 3 cups cooked wheat berries: Bring 1 1/2 cups wheat berries and 5 cups water to a boil in a medium saucepan. Reduce heat to maintain a gentle simmer; cover with a tight-fitting lid and cook until tender, 50 to 60 minutes. Drain if needed.

Nutrition Facts

387 calories; protein 12.1g 24% DV; carbohydrates 47g 15% DV; exchange other carbs 3; dietary fiber 9.6g 39% DV; sugars 5.1g; fat 17.3g 27% DV; saturated fat 2.1g 11% DV; cholesterolmg; vitamin a iu 838.3IU 17% DV; vitamin c 20.8mg 35% DV; folate 35.1mcg 9% DV; calcium 75mg 8% DV; iron 3.3mg 18% DV; magnesium 54.6mg 20% DV; potassium 315.9mg 9% DV; sodium 342.4mg 14% DV.

Reviews (2)

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2 Ratings
  • 5 star values: 1
  • 4 star values: 1
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0
Rating: 4 stars
Not my fav but it was good Read More
Rating: 5 stars
I made this to use up some wheat berries in my pantry and loved it. It was even better the next day for lunch! Will definitely make again. Read More