Cracked Wheat Fruit Salad

Vegetarian
Dairy Free
Health score
4%
Cracked Wheat Fruit Salad
45 min.
10
272kcal

Suggestions

Ingredients

  • cups apple cider 
  • small apples cut into 1-inch chunks
  • 1.5 cups bulghur wheat 
  • ounce dates pitted sliced
  • tablespoons honey 
  • tablespoons juice of lemon 
  • teaspoons orange rind grated
  •  oranges 
  • 0.5 cup pecans chopped
  • tablespoons vegetable oil 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • oven
  • whisk
  • sieve

Directions

  1. Bring cider to a boil in a medium saucepan; stir in bulghur wheat. Cover, remove from heat, and let stand 2 hours.
  2. Pour mixture through a wire-mesh strainer, pressing with back of spoon; discard cider.
  3. Transfer bulghur wheat to a bowl. Stir in apple chunks, orange sections, and dates.
  4. Whisk oil and next 3 ingredients until blended; pour over salad, and toss gently. Chill.
  5. Bake pecans in a shallow pan at 350, stirring occasionally, 5 to 10 minutes or until toasted; cool. Stir into salad, and serve immediately.

Nutrition Facts

Calories272kcal
Protein5.57%
Fat22.2%
Carbs72.23%

Properties

Glycemic Index
27.65
Glycemic Load
20.75
Inflammation Score
-4
Nutrition Score
9.5665216756904%

Flavonoids

Cyanidin
1.45mg
Delphinidin
0.4mg
Peonidin
0.01mg
Catechin
1.67mg
Epigallocatechin
0.38mg
Epicatechin
5.62mg
Epigallocatechin 3-gallate
0.18mg
Eriodictyol
0.15mg
Hesperetin
7.57mg
Naringenin
4.06mg
Luteolin
0.09mg
Kaempferol
0.08mg
Myricetin
0.05mg
Quercetin
1.95mg

Nutrients percent of daily need

Calories:271.67kcal
13.58%
Fat:7.19g
11.07%
Saturated Fat:0.84g
5.23%
Carbohydrates:52.67g
17.56%
Net Carbohydrates:44.95g
16.34%
Sugar:30.57g
33.96%
Cholesterol:0mg
0%
Sodium:7.36mg
0.32%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.06g
8.12%
Manganese:1.02mg
50.89%
Fiber:7.73g
30.9%
Vitamin C:17.82mg
21.6%
Magnesium:58.79mg
14.7%
Potassium:414.16mg
11.83%
Copper:0.21mg
10.66%
Phosphorus:104.55mg
10.46%
Vitamin B1:0.14mg
9.36%
Vitamin B6:0.16mg
8.22%
Vitamin B3:1.59mg
7.95%
Vitamin K:6.86µg
6.53%
Iron:1.06mg
5.87%
Vitamin B5:0.53mg
5.27%
Folate:20.74µg
5.18%
Zinc:0.77mg
5.16%
Vitamin B2:0.08mg
4.64%
Calcium:39.02mg
3.9%
Vitamin E:0.44mg
2.91%
Selenium:1.61µg
2.3%
Vitamin A:84.82IU
1.7%
Source:My Recipes