Winter Wheat Berry Salad

Cold days call for hot salads. I’m not suggesting that you heat up your average mix, mind you, but start with a heartier base that can help warm you from the inside out. Chewy whole grain wheat berries do the heavy lifting to carry roasted butternut squash and earthy beets, while kale, herbs, and a tangy mustard-vinegar dressing bring balance and brightness. Finished with sweet golden raisins and crunchy pepitas, this salad is nourishing comfort food that’s made for a cozy night in.

Prep Time20

Cook Time1

Total Time1 20

Servings: servings

Calories: 335kcal

Author: Hannah Kaminsky

Ingredients

1 small butternut squash peeled, deseeded, and diced (about 4 cups)
1 pound red beets peeled and diced
1/2 medium red onion diced
1 tablespoon fresh rosemary
1 tablespoon fresh sage roughly torn
salt and ground black pepper to taste
1 cup dry wheat berries
2 1/2 cups water
8 ounces kale (1 bunch) destemmed and chopped
1/2 cup golden raisins
1/4 cup pepitas (hulled pumpkin seeds)
1/4 cup aquafaba liquid from canned chickpeas
1/4 cup tahini
1/4 cup apple cider vinegar
1 tablespoon Dijon or whole grain mustard

Instructions

Preheat your oven to 400℉ degrees. Line a baking sheet with parchment paper or a non-stick silicone mat. Place the diced butternut squash, beets, and onion on top and sprinkle evenly with rosemary, sage, and a pinch of salt and pepper. Roast for 25 – 30 minutes, stirring once halfway through, until the vegetables are fork-tender and browned on around the edges.
Meanwhile, cook the wheat berries by placing them in a medium saucepan along with the water. Cover with a lid, bring to a boil, then reduce the heat to medium-low. Gently simmer for 45 minutes – 60 minutes, until tender. Add the kale, stir well, and cook for 2 – 3 minutes until bright green and softened. Turn off the heat and drain the excess water.
In a large bowl, combine the roasted vegetables, wheat berries and kale, golden raisins, pepitas, aquafaba, tahini, vinegar, and mustard. Toss well to combine. Adjust salt and pepper to taste, as needed.
Serve warmed, at room temperature, or chilled.

Notes

Serving suggestions: It’s substantial enough to enjoy as a standalone meal, thanks to the hearty wheat berries and roasted vegetables, but also pairs well with crusty bread, a simple bean or lentil dish, or a light soup. The flavors deepen as it rests, making it ideal for meal prep and leftovers over several days. Simply store it in an airtight container in the fridge for up to 1 week.

Notes: Wheat berries are the entire whole grain, making it the least processed and most nutritious form of wheat. Typically, what you’ll find in stores are hard red or white wheat berries, but if you can get your hands on them, einkorn berries are my all-time favorite option, as they’re the most ancient form of wheat and easier to digest. That said, these all do contain gluten, so you can substitute wild rice, brown rice, or quinoa if needed. Just adjust the cooking time accordingly based on your grain of choice.

Nutrition