Black Bean, Mango & Kale Wheat Berry Salad

Black Bean, Mango & Kale Wheat Berry Salad

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From: EatingWell Magazine, May/June 2017

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.

Ingredients 6 servings

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Original recipe yields 6 servings
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  • ⅓ cup extra-virgin olive oil
  • ⅓ cup lime juice
  • 2 tablespoons minced shallot
  • ¾ teaspoon salt
  • ½ teaspoon ground pepper
  • 3 cups cooked and cooled wheat berries (see Tips)
  • 2 cups rinsed low-sodium canned black beans
  • 2 cups chopped kale
  • 1 cup diced mango
  • ¼ cup toasted sunflower seeds

Preparation

  • Prep

  • Ready In

  1. 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 1½ 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 information

  • Serving size: 1¼ cups
  • Per serving: 387 calories; 17 g fat(2 g sat); 10 g fiber; 47 g carbohydrates; 12 g protein; 35 mcg folate; 0 mg cholesterol; 5 g sugars; 0 g added sugars; 838 IU vitamin A; 21 mg vitamin C; 75 mg calcium; 3 mg iron; 342 mg sodium; 316 mg potassium
  • Nutrition Bonus: Vitamin C (35% daily value)
  • Carbohydrate Servings: 3
  • Exchanges: 2½ starch, ½ fruit, ½ lean meat, 3 fat

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