This vibrant wheat berry salad features roasted butternut squash, leafy kale, and pumpkin seeds. It’s all tossed together in an easy apple cider vinaigrette infused with sage. It’s the perfect sweet and savory fall salad that can stand alone as a main dish or accompany any meal.
Fall Wheat Berry Salad
As we head into the colder months, I try to keep salads fresh and exciting by incorporating seasonal ingredients. Some of my favorite fall produce includes kale, cauliflower, apples, brussels sprouts, pears, and every kind of squash. This fall wheat berry salad incorporates many of the ingredients listed above, which all combine to create an irresistible blend of savory and sweet flavors not found in many other salads.
This salad gets its name because of its star ingredient: the wheat berry. Wheat berries are a hearty whole grain that add fiber and a fun texture that really makes this dish pop. They pair perfectly with the caramelized butternut squash, crunchy pepitas, tart craisins, and tangy cheeses such as feta or goat (both optional). A homemade apple cider vinaigrette really ties the whole salad together. I know you’ll love it as much as I do!
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Wheat Berry Salad Recipe Ingredients
This what berry salad recipe is bursting with flavorful fall ingredients. Here’s everything you need to make this salad
- Wheat berries- are whole, unprocessed wheat kernels. They add a nutty and chewy texture to the salad
- Butternut Squash- I roast the butternut squash for a perfect caramelized, sweet flavor added to the salad. I love butternut squash this time of year and incorporating it in many different dishes like: Butternut Squash Soup, Butternut Squash Ravioli, Butternut Squash Risotto , and Vegetarian Chili
- Kale- I used curly kale, but you can also use Tuscan, also called lacinato kale. I don’t recommend other greens if you want to save this salad, as the greens will wilt once dressed.
- Pumpkin seeds (aka pepitas)- for added crunch and additional nutrients like zinc, vitamin K, potassium, magnesium, iron, and more.
- Craisins, or dried cranberries- add a sweet, tart flavor and chewy texture to the salad.
- Apple Cider Vinaigrette – This simple homemade dressing ties the whole salad together. The addition of fresh sage adds an earthy, aromatic, subtle flavor complexion.
What Are Wheat Berries?
If you’re new to wheat berries then you’ve been missing out on this hearty grain! Most people know flour is made from grinding wheat berries, but don’t realize what goes into the process. Wheat berries are whole grains composed of three parts: the wheat germ, bran, and endosperm.
During processing, refined grains are stripped of the nutrient rich bran and germ, resulting in a final product significantly lower in vitamins and minerals (this is white flour). Whole wheat flour is made by grinding the whole wheat berry. Wheat flour spoils quicker than white flour because all the nutrients are present including fatty acids which have a shorter shelf life. Since this salad uses the entire wheat berry, in its natural form, all nutrients are preserved and go into your body!
Nutrition Of Wheat Berries
A half a cup serving of cooked wheat berries contains around 6 grams of protein in addition to 6 grams of fiber. They are also rich in B-vitamins, phosphorus, magnesium, iron, and more. Similar to other whole grains, wheat berries are nutrient dense and offer many health benefits including: supports a healthy heart, helps with weight management, improves digestive health, maintains healthy bones, and so much more.
What Do Wheat Berries Taste Like?
Wheat berries are slightly nutty in flavor and have a chewy texture. They feel like they pop in your mouth and are a fun addition to any meal.
What Are Some Good Substitutions?
You can find wheat berries in most health food stores and some grocery stores in the health food aisle. They’re usually near the other Bob’s Red Mill grains and flours. If you can’t find them in the store, they’re definitely available online to order. Farro and barley are great substitutes for those not able to get wheat berries. They are similar in size and shape with a similar chewy texture.
Variations And Additions
- Make it a more filling meal by adding an additional protein source: chicken, chickpeas, lentils, shrimp, tofu, steak, and more.
- Substitute any leafy green for the kale like spinach, arugula, swiss chard, collard greens. Just be mindful if you want it stored in the fridge for a few days, kale tends to hold its shape better and not wilt after being dressed.
- I added goat cheese for a creamy tang. Cheese is optional but I think it adds a great taste. Goat, feta, parmesan, gorgonzola are all great options
- Don’t like or have craisins? Use any fresh or dried fruit. Pomegranate seeds, diced apples, raisins, dried cherries, dried blueberries, and more.
Secret To a Good Kale Salad
Kale leaves are dry, fibrous, crunchy, and have a strong earthy taste. The secret to enjoy a raw kale salad is to massage the kale. This is an important step you can’t forget! When you add the dressing to the kale and massage the leaves with your hands, the leaves will break down and become tender, while simultaneously releasing the strong bitter tastes.
Leftovers
While this salad requires some effort, it’s an amazing make-ahead meal that will keep for a couple of days in your refrigerator. You can even prepare the wheat berries and roasted butternut squash a few days ahead of time so you can just throw the salad together the day you’re making it. To make preparation even easier, I suggest buying a bag of chopped kale and cubed butternut squash to save time.
Add this wheat berry salad to your fall recipe arsenal. It’s perfect for lunch, dinner, or save it for a holiday side dish!
Looking for more delicious fall recipes? Check out some of my favorites:
- Roasted Cauliflower Steak With Butter Beans
- Creamy Vegetable Soup (minus the cream!)
- Hearty Potato, Kale, & White Bean Soup
- Garlic Parmesan Spaghetti Squash
Fall Wheat Berry Salad with Kale and Butternut Squash
Ingredients
- 1 ½ cups cooked wheat berries (~3/4 cups dried)
- 1 small-medium butternut squash peeled deseeded, and diced into 1-inch cubes (~1 ½- 2 cups roasted)
- 1 Tablespoon olive oil
- 1 bunch curly kale
- 3 Tablespoons pumpkin seeds (pepitas)
- ¼ cup dried craisins
Apple Cider Vinaigrette
- ⅓ cup extra virgin olive oil
- 3 Tablespoons apple cider vinegar
- 1 Tablespoon Honey or maple syrup
- 2 teaspoons Dijon mustard
- 6 fresh sage leaves
- Pinch ground black pepper or to taste
Optional
- Cheese goat, parmesan, feta, blue cheese
Instructions
- Cook the wheat berries: Prepare the wheat berries according to package instructions. I usually bring ~3 cups water to a boil then add the wheat berries. Reduce the heat and simmer for 45-60 minutes, or until tender. You want them to still be chewy but not hard. Drain and rinse with cold water to cool. Set aside.
- Roast the butternut squash: Preheat the oven to 400° Fahrenheit. Line a baking pan with aluminum foil and lightly grease (or you can use parchment paper). Add diced butternut squash to a large bowl, drizzle 1 Tablespoon olive oil and stir well. Season with black pepper then spread butternut squash in a single layer on the prepared baking pan. Bake for 25-30 minutes, until butternut squash is soft and caramelized. Set aside and let cool completely.
- While the wheat berries and butternut squash are cooking prepare the rest of the ingredients. Strip the leaves from the stems of the kale and rip the leaves into bite size pieces. Rinse and dry the kale (be sure to dry completely). Add the dried kale to a large bowl.
- Prepare the dressing: To a small blender add all the ingredients for the apple cider vinaigrette. Blend well. Taste and adjust seasonings. Alternatively, if you don’t have a small blender, add all ingredients to a small bowl and whisk well.
- Assemble the salad: Add some of the dressing to the kale. Massage with your hands (can put gloves on for this) until kale is soft and tender (shrinks down a lot!)
- Once the wheat berries and butternut squash have cooled completely assemble the salad. Add the butternut squash, wheat berries, pumpkin seeds, craisins, optional cheese and remaining vinaigrette to the bowl of kale.
Nutrition Facts
You can always add more butternut squash, wheat berries or any other ingredient to your liking Make it a complete meal by adding your favorite protein: chicken, lentils, tofu, shrimp, steak To save time: buy diced butternut squash and a bag of chopped kale at the grocery store. To make ahead: refrigerate cooked wheat berries for up to 3 days Substitute any leafy green for the kale like spinach, arugula, swiss chard, collard greens. Just be mindful if you want it stored in the fridge for a few days, kale tends to hold its shape better and not wilt after being dressed. Substitute farro or barley for wheat berries Don’t like or have craisins? Use any fresh or dried fruit. Pomegranate seeds, diced apples, raisins, dried cherries, dried blueberries, and more.
What’s your favorite Fall recipe? Share in the comments below. I love to try out your recommendations, and maybe other readers will love your ideas, too! Also, be sure to stay in touch and follow me on Facebook, Instagram and Pinterest
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