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Mediterranean Wheat Berry Salad Recipe

Mediterranean Wheat Berry Salad Recipe

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Ingredients

Count

Nutrition

1165

Calories

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Ingredients:

Serving

3/4 cup wheat berries
3/4 cup long- grain brown rice
1 jar (6 oz.) marinated artichoke hearts
6 tbsp balsamic or red wine vinegar
2 tbsp olive oil
2 tsp dijon mustard
1 tsp dried oregano
2 roma tomatoes (1/2 lb. total), rinsed, cored, and cut into 1/2-inch cubes
1 cucumber (3/4 lb.), rinsed and cut into 1/2-inch cubes
3/4 cup thinly sliced green onions
1/2 cup crumbled feta cheese
1/3 cup calamata olives, pitted and halved
1/3 cup chopped fresh mint leaves
1/4 cup chopped parsley
salt and pepper

Directions:

In a 3- to 4-quart pan, combine wheat berries, rice, and 6 cups water. Bring to a boil over high heat. Cover and simmer until grains are tender to bite, 30 to 35 minutes. Drain. Pour into a large bowl.
Drain artichoke marinade into bowl with grains. Coarsely chop artichokes and add to bowl along with vinegar, oil, mustard, and oregano. Mix well and let stand until cool, about 20 minutes.
Add tomatoes, cucumber, onions, cheese, olives, mint, and parsley; mix well. Add salt and pepper to taste.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	1164.72 Kcal (4876 kJ)
Calories from fat	597.6 Kcal
		% Daily Value*
Total Fat	66.4g	102%
Cholesterol	66.75mg	22%
Sodium	2682.39mg	112%
Potassium	1885.34mg	40%
Total Carbs	100.4g	33%
Sugars	30.84g	123%
Dietary Fiber	22.46g	90%
Protein	23.82g	48%
Vitamin C	125.3mg	209%
Vitamin A	3.9mg	130%
Iron	713.5mg	3964%
Calcium	736.6mg	74%

Amount Per 100 g
Calories	96.49 Kcal (404 kJ)
Calories from fat	49.51 Kcal
		% Daily Value*
Total Fat	5.5g	102%
Cholesterol	5.53mg	22%
Sodium	222.22mg	112%
Potassium	156.19mg	40%
Total Carbs	8.32g	33%
Sugars	2.55g	123%
Dietary Fiber	1.86g	90%
Protein	1.97g	48%
Vitamin C	10.4mg	209%
Vitamin A	0.3mg	130%
Iron	59.1mg	3964%
Calcium	61mg	74%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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