Cracked Wheat Salad with Green Olives and Golden Raisins

Vegetarian
Vegan
Dairy Free
Health score
13%
Cracked Wheat Salad with Green Olives and Golden Raisins
45 min.
6
327kcal

Suggestions

Ingredients

  • 1.5 cups bulgur 
  • 0.8 cup celery hearts thinly sliced
  • tablespoons cilantro leaves chopped
  • 0.5 teaspoon pepper red crushed
  • tablespoons mint leaves fresh chopped
  • tablespoons parsley fresh chopped
  • 0.5 cup golden raisins roughly chopped
  • 0.5 cup olives green pitted roughly chopped
  •  juice of lemon 
  • 0.7  juice of orange 
  • tablespoon kosher salt 
  •  lemon zest finely grated ( 2 tablespoons plus 2 teaspoons)
  • 0.3 cup olive oil extra-virgin
  • tablespoons orange zest grated
  • servings salt 
  • 0.5 cup wheat berries 

Equipment

  • bowl
  • sauce pan
  • whisk
  • spatula

Directions

  1. Place the wheat berries, a sprinkling of salt, and enough water to cover them by 2 inches in a 2-quart saucepan. Bring to a boil, reduce the heat, and simmer until the wheat berries are tender but not mushy, about 45 minutes.
  2. Drain and set aside. Meanwhile, place the bulgur in a large bowl and cover with 1 1/2 cups of steaming hot water.
  3. Let it sit about 15 minutes, stirring occasionally, until the water is absorbed and the bulgur is soft. (I always taste it; the bulgur shouldn’t have any crunch or hard edges.)
  4. Add the cooked wheat berries to the bulgur.
  5. Whisk together the citrus zests, juices, olive oil, kosher salt, and crushed red pepper in a small bowl.
  6. Add the dressing to the grains and toss well.
  7. Add the parsley, mint, cilantro, olives, raisins, and celery hearts, and use a rubber spatula to combine enough to moisten all ingredients. Taste again for seasonings, adding additional salt, citrus juice, or olive oil as needed.
  8. I always chop golden raisins. I like the taste, but it's a quirk of mine that I don't like to bite into a whole raisin. By all means leave them whole if you like. If you're not a cilantro lover, leave it out or substitute some fresh basil.
  9. Taste
  10. Book, using the USDA Nutrition Database
  11. From Crescent City Cooking by Susan Spicer and Paula Disbrowe. Copyright (c) 2007 by Susan Spicer and Paula Disbrowe. Published by Knopf.Susan Spicer was born in Key West, Florida, and lived in Holland until the age of seven, when her family moved to New Orleans. She has lived there ever since, and is the owner of two restaurants, Bayona and Herbsaint. This is her first cookbook.Paula Disbrowe was the former Cowgirl Chef at Hart & Hind Fitness Ranch in Rio Frio, Texas. Prior to that, she spent ten years working as a food and travel writer. Her work has appeared in The New York Times, Food & Wine, and Saveur, among other major publications.

Nutrition Facts

Calories327kcal
Protein8.65%
Fat29.9%
Carbs61.45%

Properties

Glycemic Index
41.94
Glycemic Load
15.07
Inflammation Score
-6
Nutrition Score
14.04565217184%

Flavonoids

Eriodictyol
1.99mg
Hesperetin
5.31mg
Naringenin
0.56mg
Apigenin
4.77mg
Luteolin
0.44mg
Kaempferol
0.38mg
Myricetin
0.31mg
Quercetin
0.54mg

Nutrients percent of daily need

Calories:327.13kcal
16.36%
Fat:11.61g
17.86%
Saturated Fat:1.6g
10.01%
Carbohydrates:53.69g
17.9%
Net Carbohydrates:42.79g
15.56%
Sugar:9.04g
10.04%
Cholesterol:0mg
0%
Sodium:1554.87mg
67.6%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.55g
15.11%
Manganese:1.15mg
57.56%
Fiber:10.9g
43.58%
Vitamin K:43.76µg
41.67%
Vitamin C:29.55mg
35.82%
Magnesium:70.92mg
17.73%
Phosphorus:130.17mg
13.02%
Vitamin E:1.94mg
12.96%
Iron:2.09mg
11.63%
Vitamin B3:2.18mg
10.88%
Vitamin B6:0.21mg
10.48%
Copper:0.21mg
10.28%
Potassium:355.18mg
10.15%
Vitamin A:435.68IU
8.71%
Vitamin B1:0.11mg
7.41%
Folate:29.48µg
7.37%
Calcium:59.67mg
5.97%
Zinc:0.82mg
5.5%
Vitamin B2:0.09mg
5.46%
Vitamin B5:0.52mg
5.17%
Selenium:1.19µg
1.7%
Source:Epicurious