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My goal is to eat at least one salad every day. It’s a good way to pack in some nutrient-dense raw vegetables.
I don’t always meet that goal. Some times of year it’s harder than others.
When it’s sunny out and fresh produce abounds, no problem. When the ground is covered in a layer of snow, it can be a little more difficult to get motivated for something cold on my plate.
I’ve found that if I have a hearty salad with something substantive and/or a warm element on top, it’s a lot easier to pack in all of those fresh green vegetables as well.
Kale & wheat berry salad
Lately I’ve been into kale and wheat berry salads with lemon tahini dressing.
The salad base is a mixture of kale and green leaf lettuce. I like to vary the textures to keep things interesting bite by bite.
It also includes grated carrot, bell pepper, and celery. (If you’re not a kale fan, you can easily swap out some or all of it for more green leaf lettuce instead.)
Lemon tahini dressing
While I’m usually all about the cashew dressing, lately I’ve been opting for lemon tahini dressing instead.
No blender is involved, which means clean up is a breeze. Depending on my needs, I can make a little or a lot.
Nutty tahini and lemon just go together. They balance each other so simply – a bit of nuttiness and a bit of sour. And then all you need is a pinch of salt and water until it has the consistency of dressing.
The thing with tahini dressing, though, is that there’s always some adjusting involved.
First off, tahini varies by brand. Some are runny, and some are dry.
You may or may not buy a brand that doesn’t require stirring. If stirring is required, and you didn’t stir well, there may be a layer of oil on top and crusty dregs at the bottom of the jar.
Depending on the runniness of your brand, the amount of water you’ll need in the dressing will vary.
Also, if I’m using tahini as a sauce or on a lighter green, I’ll probably go for slightly less lemon juice than if I want it to hold up to a bold flavor like kale.
So as with all cooking, it’s best to taste as you go and adjust based on your needs and preferences.
For added protein and staying power, wheat berries are added to the mix. Wheat berries don’t get a lot of press, but they’re a hearty and filling grain.
I don’t really care for small grains or pseudo-grains. I want something that I can chew. So brown rice, barley, and wheat berries get more love from me than quinoa or millet.
For this recipe, I used hard red spring wheat berries. If you don’t have wheat berries, feel free to use barley or brown rice instead. You’ll just need to adjust the water & cooking time to fit your particular choice.
To move this salad even more into the entrée category, add roasted chickpeas, baked tofu, or vegan chik’n.
When the temperatures are right, this salad goes particularly well as a side for grilled tofu with lemon & rosemary.
By the way, this salad keeps well in the refrigerator for a few days, as long as you keep the lemon tahini dressing in a separate container.
I also like to add this salad to wraps with the plant protein of my choosing and a drizzle of lemon tahini dressing inside.
Want more ideas for ways to use lemon tahini dressing? Check out this recipe for baked tofu & kale chip Buddha bowls.
Kale & wheat berry salad with lemon tahini dressing
Ingredients
For salad
- 1/2 cup wheat berries
- 1 3/4 cups water
- Pinch salt
- 3 cups chopped curly kale
- 2 cups chopped green leaf lettuce
- 1 medium-sized carrot grated
- 1 celery stalk sliced
- 1/2 red bell pepper chopped
For lemon tahini dressing
- 3 Tablespoons tahini
- 2 to 3 Tablespoons water
- 2 to 3 teaspoons lemon juice
- Pinch salt
Instructions
To make kale & wheat berry salad
- Put wheat berries, water, and a pinch of salt into medium pot. Bring to a boil, and then lower to a simmer. Cover with a lid and simmer for an hour, until the wheat berries are tender. Drain any excess liquid from the wheat berries and set aside.
- In a large salad bowl, briefly massage kale with hands. Then add green leaf lettuce, carrot, celery, and bell pepper to the bowl. Toss in the wheat berries and combine.
- Spoon salad into 4 bowls and top with lemon tahini dressing.
To make lemon tahini dressing
- In a medium sized bowl, combine tahini, 2 Tablespoons of water, 2 teaspoons of lemon juice, and a pinch of salt. If the mixture is too thick, slowly add in additional water until it has the consistency of a thick ranch dressing. Taste and add the final teaspoon of lemon juice, if you'd prefer it to be more sour. (Kale is a strong flavor, and so I usually opt for 3 teaspoons of lemon juice total. That acidity holds up to the kale.)
Nutrition
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Shell says
You had me from “My goal is to eat at least one salad every day”. I recently made it a priority to add more vegetables to my diet each day. A salad like this way would be a great way to do that! I’m very intrigued by the wheat berries!
My favorite new habit that has resulted from my new goal is my morning snack of veggies with Oasis hummus. 🙂
Cadry says
That’s great, Shell! Everything is better with Oasis hummus. I think you’d like wheat berries. They’re kind of like rice but chewier.
Bianca Phillips says
I love wheat berries, and I always forget about them! I need more wheat berries in my life. As for tahini, well, I LOVE IT. Esp with lemon or just on its own. I could basically just sit and eat a whole jar of tahini. But that’s probably a bad idea.
Cadry says
I forget about wheat berries oftentimes too! I need to think of more ways to use them, so that they’ll stay in the regular rotation. I completely agree on the tahini love. So good.
Mary Ellen | VNutrition says
This salad sounds so good. I always want to eat salads but I don’t feel like it in the winter. The wheat berries add that extra that I would need to fill me up in the winter. Lemon tahini is one of my go-to dressings. Yours sounds tasty!
Cadry says
Exactly, Mary Ellen! That’s my problem too. When it’s cold out, a simple lettuce salad doesn’t sound as inviting. With a little something to give it oomph, it’s a lot more pleasurable.
Becky Striepe says
Wow, a daily salad is a great goal! I don’t eat salads much lately, but now that it’s warming up, I may steal this idea. This recipe looks like a great way to kick off a spring and summer of salads!
Cadry says
Yes, it’s a nice way to focus on the positive – more salad as opposed to less other stuff. I always feel good when I pack some raw, leafy greens into my day. Good luck with your salad making, Becky!
Mel | avirtualvegan.com says
You know I don’t think I’e ever eaten wheat berries. I’m going to buy some. They sound like a great addition to salads. Loving the sound of your dressing too!
Cadry says
Thanks, Mel! I think you’d like wheat berries. They’re a chewy grain with great texture.
Amy Katz from Veggies Save The Day says
Looks fabulous, Cadry! I’m always looking for new kale salad recipes to try, especially with delicious dressings like this!
Cadry says
I’m so glad to hear that, Amy! Thanks!
Sarah says
Your salad routine gives me a serious goal to work toward! Wow! This looks delicious—I love wheat berries!
Cadry says
Thanks, Sarah! I know how you love PCC. Have you had their wheat berry salad? It’s so good! I’m still thinking about it all these months later. 😀
Dianne's Vegan Kitchen says
I’ve been on a lemon tahini kick lately, too! It makes everything a little better. I love the addition of wheat berries in this salad!
Cadry says
As much as I love cashew based dressings, tahini based dressings are so easy with minimal clean-up required. Plus, they’re delicious! It’s a win all around.