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Sprouted Wheat Berry & Kale Salad with Citrus Vinaigrette

A fresh, bright, colourful and nourishing salad with sprouted wheat berries.
Sprouted Wheat Berry and Kale Salad on a plate

This sprouted wheat berry & kale salad is colourful and tangy with the perfect amount of crunch! Sprouted wheat berries are nutritious, have a wonderful chewy texture and add a satisfying heartiness to this recipe. Sprouting reduces their cook time, aids in digestion and bioavailability, and improves taste and texture. They pair perfectly with the crisp kale, crunchy nuts and pomegranate,  salty feta cheese and light, citrusy dressing. It’s perfect as a side dish or light lunch, and keeps well in the fridge. It also works well to make ahead for a crowd, just double the recipe if needed! 

Recipe tips

  • Massaging the kale gives it a softer texture and lighter flavour, so it’s highly recommended for salads. To do this, gently roll the washed and chopped kale back and forth a few times between your palms, you should feel the texture changing. 
  • To remove the pomegranate arils, fill a bowl with water then score the pomegranate, careful not to cut into the seeds. Break it open into the water (it helps juice from flying everywhere and staining everything) and gently remove the seeds with your fingers. The seeds will sink and you can drain off the pith. You will use about half of the pomegranate for this recipe, so save the rest for future use. 
  • Watch the nuts carefully as they will burn quickly (speaking from experience here!), you can forgo this step but it does give the almonds a lovely toasted flavour.
Assembling wheat berry salad ingredients in a large bowl
Serving sprouted wheat berry and kale salad from a large salad bowl

Recipe alterations

If you can’t have gluten, this recipe would also work well with sprouted hulless oats or sprouted quinoa. Substituting another type of citrus based on availability or preference would also work well, blood orange or even all lemon dressing would be delicious! If you would like to make this recipe vegan, you can substitute vegan cheese and use another liquid sweetener in place of the honey. 

Sprouted Wheat Berry & Kale Salad with Citrus Vinaigrette

A fresh, bright, colourful and nourishing salad with sprouted wheat berries.
Prep Time: 15 minutes
Cook Time: 40 minutes
Servings: 4

What You'll Need:

  • 1 cup Second Spring Organic Sprouted Wheat Berries (dry)
  • 5 cups chopped kale
  • ½ cup pomegranate arils (about ½ of a pomegranate)
  • cup chopped pistachios
  • cup slivered almonds, toasted
  • ¼ cup feta cheese
  • 1 large orange (½ will be used for the dressing)


  • 2 tbsp freshly squeezed orange juice
  • 1 tbsp lemon juice
  • 3 tbsp oil
  • 1 tsp smooth dijon mustard
  • 1 tbsp honey

How To Make It:

  • Cook sprouted wheat berries according to the package directions. Once cooked, drain and rinse under cold water until wheat berries are cool.
  • Wash, massage and chop the kale. Carefully remove the pomegranate arils (tips above). Chop pistachios and half of the orange, and crumble the feta.
  • Spread slivered almonds on a baking tray and broil until lightly toasted, about 3-5 minutes (a toaster oven also works well!). Watch carefully as they burn quickly.
  • Juice the remaining half of the orange. Whisk together with the rest of the dressing ingredients. Taste and adjust if necessary.
  • In a large bowl, assemble all salad ingredients and drizzle with desired amount of dressing (save any leftovers for future use). Serve cold.
Have you made this recipe? Tag @secondspringfoods on Instagram!
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