Orange-Kissed Berry Pilaf

Vegetarian
Vegan
Dairy Free
Health score
4%
Orange-Kissed Berry Pilaf
76 min.
8
166kcal

Suggestions

Ingredients

  • 1.5 tablespoons hazelnut oil 
  • 0.3 cup hazelnuts toasted chopped
  • tablespoons orange juice fresh
  • teaspoons orange rind grated
  • 0.8 teaspoon salt divided
  • 0.5 cup cranberries dried sweetened
  • 4.5 cups water 
  • cup wheat berries uncooked

Equipment

  • bowl
  • sauce pan

Directions

  1. Combine wheat berries, cups water, and 1/4 teaspoon salt in a large saucepan. Bring to a boil; cover, reduce heat, and simmer 1 hour or until tender.
  2. Drain.
  3. Combine cooked wheat berries, 1/2 teaspoon salt, and remaining ingredients in a large bowl.

Nutrition Facts

Calories166kcal
Protein9.55%
Fat30.73%
Carbs59.72%

Properties

Glycemic Index
8.38
Glycemic Load
0.62
Inflammation Score
-1
Nutrition Score
3.83956524341%

Flavonoids

Cyanidin
0.38mg
Delphinidin
0.01mg
Catechin
0.06mg
Epigallocatechin
0.14mg
Epicatechin
0.01mg
Epigallocatechin 3-gallate
0.05mg
Eriodictyol
0.02mg
Hesperetin
1.27mg
Naringenin
0.23mg
Myricetin
0.19mg
Quercetin
0.37mg

Nutrients percent of daily need

Calories:165.87kcal
8.29%
Fat:5.97g
9.19%
Saturated Fat:0.42g
2.63%
Carbohydrates:26.12g
8.71%
Net Carbohydrates:21.82g
7.94%
Sugar:6.61g
7.34%
Cholesterol:0mg
0%
Sodium:225.17mg
9.79%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.18g
8.35%
Fiber:4.29g
17.17%
Manganese:0.33mg
16.54%
Vitamin E:2.12mg
14.12%
Vitamin C:6.32mg
7.66%
Iron:1.09mg
6.06%
Copper:0.12mg
5.87%
Vitamin B1:0.04mg
2.89%
Magnesium:11.07mg
2.77%
Calcium:23.59mg
2.36%
Folate:8.99µg
2.25%
Vitamin B6:0.04mg
1.81%
Potassium:60.07mg
1.72%
Phosphorus:17.02mg
1.7%
Vitamin K:1.3µg
1.23%
Source:My Recipes