Curried Wheat Berry Salad

Vegetarian
Vegan
Dairy Free
Health score
37%
Curried Wheat Berry Salad
535 min.
8
461kcal

Suggestions

Ingredients

  • 15 ounce chickpeas rinsed drained canned (garbanzo beans)
  • 1.5 teaspoons curry powder 
  • tablespoon parsley dried
  • 0.3 cup olive oil 
  • 1.3 cups raisins 
  • teaspoon pepper flakes red
  • servings salt to taste
  • cup sunflower seeds unsalted
  • cups water 
  • cups wheat berries 

Equipment

  • bowl
  • sauce pan
  • whisk

Directions

  1. Place wheat berries in a large container and cover with several inches of cool water; let stand 8 hours to overnight.
  2. Drain.
  3. Bring 6 cups water and wheat berries to a boil in a saucepan; add 1 teaspoon olive oil and salt. Reduce heat to medium-low, cover, and simmer until the wheat berries are tender and have split open, 45 minutes to 1 hour.
  4. Drain and rinse wheat berries with cold water.
  5. Whisk 1/3 cup olive oil, curry powder, parsley, red pepper flakes together in a bowl until dressing is evenly mixed.
  6. Combine wheat berries, chickpeas, sunflower seeds, and raisins in a bowl.
  7. Drizzle dressing over wheat berry mixture; toss to coat and season with salt.

Nutrition Facts

Calories461kcal
Protein11.09%
Fat35.98%
Carbs52.93%

Properties

Glycemic Index
15.52
Glycemic Load
11.88
Inflammation Score
-5
Nutrition Score
15.607391305592%

Flavonoids

Apigenin
11.27mg
Luteolin
0.06mg
Isorhamnetin
0.83mg

Nutrients percent of daily need

Calories:460.54kcal
23.03%
Fat:19.43g
29.9%
Saturated Fat:2.15g
13.47%
Carbohydrates:64.32g
21.44%
Net Carbohydrates:52.06g
18.93%
Sugar:0.49g
0.54%
Cholesterol:0mg
0%
Sodium:363.89mg
15.82%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.48g
26.96%
Vitamin E:7.39mg
49.25%
Fiber:12.26g
49.05%
Manganese:0.87mg
43.36%
Vitamin B6:0.53mg
26.56%
Copper:0.49mg
24.36%
Iron:3.98mg
22.12%
Magnesium:79.69mg
19.92%
Vitamin B1:0.29mg
19.49%
Phosphorus:173.22mg
17.32%
Selenium:10.23µg
14.61%
Folate:53.09µg
13.27%
Potassium:388.99mg
11.11%
Vitamin K:9.46µg
9.01%
Vitamin B3:1.78mg
8.92%
Zinc:1.3mg
8.69%
Calcium:71.23mg
7.12%
Vitamin B2:0.12mg
6.94%
Vitamin B5:0.36mg
3.63%
Vitamin C:1.87mg
2.26%
Vitamin A:99.02IU
1.98%
Source:Allrecipes