Southwestern Wheat Berry Pilaf

Vegetarian
Vegan
Dairy Free
Health score
21%
Southwestern Wheat Berry Pilaf
45 min.
6
206kcal

Suggestions

Ingredients

  • 12 inch anaheim chiles 
  • 15 ounce black beans rinsed drained canned
  • 0.3 cup cilantro leaves fresh minced
  •  garlic cloves minced
  • cup jicama diced peeled
  • tablespoons juice of lime fresh
  • 1.5 tablespoons olive oil 
  • cup bell pepper diced red
  • 0.8 cup onion red minced
  • 0.5 teaspoon salt 
  • 0.8 cup wheat berries uncooked

Equipment

  • bowl
  • baking sheet
  • sauce pan
  • aluminum foil
  • ziploc bags

Directions

  1. Place wheat berries in a medium bowl; cover with water to 2 inches above wheat berries. Cover and let stand 8 hours.
  2. Drain.
  3. Place wheat berries in a medium saucepan; cover with water to 2 inches above wheat berries. Bring to a boil; reduce heat, and cook, uncovered, 1 hour or until tender.
  4. Drain and set aside.
  5. Cut chiles in half lengthwise; discard seeds and membranes.
  6. Place chile halves, skin side up, on a foil-lined baking sheet; flatten with hand. Broil chiles 8 minutes or until blackened.
  7. Place chiles in a heavy-duty zip-top plastic bag, and seal; let stand 10 minutes. Peel chiles, and chop.
  8. Combine chiles, wheat berries, bell pepper, and next 8 ingredients (bell pepper through beans) in a large bowl; stir well.
  9. Serve chilled or at room temperature.
  10. Garnish with cilantro sprigs, if desired.

Nutrition Facts

Calories206kcal
Protein15.53%
Fat17.22%
Carbs67.25%

Properties

Glycemic Index
22.67
Glycemic Load
0.95
Inflammation Score
-7
Nutrition Score
10.559130554614%

Flavonoids

Eriodictyol
0.16mg
Hesperetin
0.67mg
Naringenin
0.03mg
Apigenin
0.01mg
Luteolin
0.16mg
Isorhamnetin
1mg
Kaempferol
0.14mg
Myricetin
0.02mg
Quercetin
4.64mg

Nutrients percent of daily need

Calories:206.4kcal
10.32%
Fat:4.11g
6.33%
Saturated Fat:0.57g
3.53%
Carbohydrates:36.12g
12.04%
Net Carbohydrates:25.74g
9.36%
Sugar:2.59g
2.88%
Cholesterol:0mg
0%
Sodium:486.32mg
21.14%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.34g
16.68%
Vitamin C:42.97mg
52.08%
Fiber:10.39g
41.56%
Vitamin A:849.14IU
16.98%
Folate:62.39µg
15.6%
Iron:2.49mg
13.81%
Manganese:0.25mg
12.71%
Potassium:349.88mg
10%
Phosphorus:95.71mg
9.57%
Vitamin B1:0.13mg
8.71%
Magnesium:33.47mg
8.37%
Copper:0.17mg
8.28%
Vitamin B6:0.16mg
8.05%
Vitamin B2:0.12mg
7.15%
Vitamin E:1.04mg
6.93%
Vitamin K:6.29µg
5.99%
Calcium:48.46mg
4.85%
Vitamin B3:0.78mg
3.88%
Zinc:0.54mg
3.57%
Vitamin B5:0.28mg
2.83%
Selenium:1.36µg
1.94%
Source:My Recipes