Blueberry, Kale, and Wheat Berry Salad

This is the kind of salad that makes good use of a summer harvest: blueberries for sweetness, kale for substance, snap peas for crunch, and wheat berries for a satisfying chew. Toasted pecans and feta finish the bowl with richness. There is no need to crown one ingredient a superfood; the pleasure comes from the combination.

Ingredients

• 1 cup dry wheat berries
• 8 ounces sugar snap peas
• 4 cups chopped kale, tough stems removed
• ¼ cup red wine vinaigrette
• 2 cups fresh blueberries
• ½ cup chopped toasted pecans
• ¾ cup crumbled feta

Make the salad

1. Rinse the wheat berries. Simmer in about 4 cups water until tender, usually 45–60 minutes, following the package instructions. Drain and cool.
2. Blanch the snap peas in boiling water for about 2 minutes. Transfer to ice water, drain, and dry well.
3. Toss the kale with the vinaigrette, working it gently into the leaves. Add the wheat berries, blueberries, peas, and pecans.
4. Finish with feta and taste before adding more dressing or salt.

The details that make the bowl work

Cool the grains completely

Warm wheat berries can soften the blueberries and wilt the kale more than you intend. Spread the drained grains on a clean shallow dish to cool, then refrigerate promptly if you are not assembling the salad right away. The finished grain should be tender with a little chew; older wheat berries may need longer than the package suggests.

Keep the peas crisp

The quick blanch takes the raw edge off the peas while keeping their bright texture. Dry them well after the ice bath so water does not dilute the vinaigrette. If your peas are especially tender and you enjoy them raw, thinly slice them instead.

Dress in layers

Kale benefits from meeting the dressing before the more delicate ingredients do. Toss it first, then fold in the rest gently. Reserve some berries, pecans, and feta for the top so every serving gets a little contrast. Taste at the end: the feta may provide enough salt on its own.

For a simple dressing, whisk three parts olive oil with one part red wine vinegar and a little mustard. Adjust the acidity to suit the sweetness of your berries. Pack the pecans separately when making lunch ahead so they keep their crunch.

For a gluten-free version, replace wheat berries with cooked brown rice or quinoa. Use seeds instead of pecans for a nut-free bowl, and omit feta or choose a suitable alternative if needed.

Wash produce under running water and keep the finished salad refrigerated. Pack it cold for lunch and enjoy within a few days. The grain and fruit offer fiber, while the nuts and cheese bring additional staying power.

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