Wheat Berry Salad

Vegetarian
Vegan
Dairy Free
Health score
30%
Wheat Berry Salad
98 min.
6
362kcal

Suggestions

Ingredients

  • stalks celery finely chopped
  • 0.5 cup cherries dried chopped
  • tablespoons juice of lemon 
  • tablespoons olive oil 
  • 0.5 cup parsley leaves finely chopped
  • servings salt and pepper black freshly ground
  •  scallion white green chopped
  • 0.8 cup walnuts chopped
  • 1.5 cups wheat berries hard

Equipment

  • bowl
  • frying pan
  • pot

Directions

  1. Watch how to make this recipe.
  2. In a large pot combine the wheat berries and enough water to come 2 inches over the wheat berries. Bring to a boil and cook uncovered for 1 hour, or until tender.
  3. Drain and let cool. Toast the walnuts in a medium dry skillet over medium-high heat until fragrant, 2 to 3 minutes.
  4. In a large bowl, combine the wheat berries, walnuts, celery, dried cherries, scallions, parsley, olive oil and lemon juice. Season, to taste, with salt and pepper.

Nutrition Facts

Calories362kcal
Protein10.46%
Fat40.78%
Carbs48.76%

Properties

Glycemic Index
24.67
Glycemic Load
0.35
Inflammation Score
-7
Nutrition Score
11.557826182117%

Flavonoids

Cyanidin
0.4mg
Eriodictyol
0.24mg
Hesperetin
0.72mg
Naringenin
0.07mg
Apigenin
11.16mg
Luteolin
0.2mg
Kaempferol
0.13mg
Myricetin
0.74mg
Quercetin
0.3mg

Nutrients percent of daily need

Calories:361.97kcal
18.1%
Fat:17.17g
26.42%
Saturated Fat:1.88g
11.74%
Carbohydrates:46.19g
15.4%
Net Carbohydrates:37.13g
13.5%
Sugar:6.01g
6.67%
Cholesterol:0mg
0%
Sodium:15.91mg
0.69%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.91g
19.81%
Vitamin K:94.82µg
90.3%
Fiber:9.07g
36.26%
Manganese:0.54mg
26.88%
Vitamin A:863.36IU
17.27%
Iron:2.61mg
14.49%
Copper:0.25mg
12.42%
Vitamin C:9.56mg
11.59%
Vitamin E:1.2mg
8.02%
Folate:29.03µg
7.26%
Magnesium:27.95mg
6.99%
Calcium:60.13mg
6.01%
Phosphorus:58mg
5.8%
Vitamin B6:0.1mg
4.84%
Potassium:138.93mg
3.97%
Vitamin B1:0.06mg
3.96%
Zinc:0.53mg
3.56%
Vitamin B2:0.04mg
2.17%
Vitamin B5:0.15mg
1.46%
Vitamin B3:0.29mg
1.44%
Selenium:0.8µg
1.14%