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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.

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

1 1/4 cups
387 calories; protein 12.1g; carbohydrates 47g; dietary fiber 9.6g; sugars 5.1g; fat 17.3g; saturated fat 2.1g; vitamin a iu 838.3IU; vitamin c 20.8mg; folate 35.1mcg; calcium 75mg; iron 3.3mg; magnesium 54.6mg; potassium 315.9mg; sodium 342.4mg.

2 1/2 starch, 1/2 fruit, 1/2 lean meat, 3 fat