Cracked Wheat Salad
|Cracked wheat||4 Ounce (100 gram)|
|Shallots/Spring onions||2 Tablespoon, finely chopped|
|Chopped parsley||6 Tablespoon|
|Chopped mint||6 Tablespoon|
|Olive oil||2 Tablespoon|
|Lemon juice||2 Tablespoon|
|Freshly ground black pepper||To Taste|
|Tomatoes||2 , sliced|
1 In a bowl , place the cracked wheat.
2 Pour in cold water, just enough to cover the wheat.
3 Allow to soak for 30 minutes.
4 Thoroughly drain, wrapping in a tea towel.
5 Squeeze to extract as much moisture as possible.
6 In a bowl, combine the cracked wheat along with the shallots or spring onions parsley, mint, oil and lemon juice.
7 Season to taste with salt and pepper.
8 In a shallow serving dish, place the mixture.
9 Served garnished with black olives and sliced tomatoes.
Calories 226 Calories from Fat 90
% Daily Value*
Total Fat 10 g16%
Saturated Fat 1.2 g6%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 217.6 mg9.1%
Total Carbohydrates 32 g10.5%
Dietary Fiber 8.6 g34.3%
Sugars 2.1 g
Protein 6 g11.6%
Vitamin A 69.2% Vitamin C 81.7%
Calcium 10.6% Iron 20%
*Based on a 2000 Calorie diet