|Cracked wheat||1⁄2 Cup (8 tbs)|
|Tomatoes||3 Medium, finely chopped|
|Parsley||1 Cup (16 tbs), finely chopped|
|Onion||1 Cup (16 tbs), finely chopped|
|Lemon juice||1⁄3 Cup (5.33 tbs)|
|Vegetable oil||1 Teaspoon|
Soak cracked wheat in cold water for about 10 minutes, drain.
Wrap in cheese cloth and squeeze until dry.
In large bowl, combine cracked wheat, tomatoes, parsley, onion, lemon juice and salt; toss lightly with a fork.
Marinate at least half hour before serving.
Just before serving, stir in the oil.
Serving size: Complete recipe
Calories 477 Calories from Fat 64
% Daily Value*
Total Fat 7 g11.4%
Saturated Fat 1.1 g5.4%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 3948.1 mg164.5%
Total Carbohydrates 98 g32.7%
Dietary Fiber 23.4 g93.6%
Sugars 19.3 g
Protein 16 g32.9%
Vitamin A 163.1% Vitamin C 293.2%
Calcium 19.1% Iron 38.8%
*Based on a 2000 Calorie diet