Fall Wheat Berry Salad with Kale and Butternut Squash
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.
Servings: 4 large portions
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
Per serving (based on 4 large portions)
438 Calories, 20 gram fat, 8 gram protein, 29 gram total carbohydrate, 10 grams of fiber, 14 grams sugar, 82 mg sodium
Notes:
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.
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.