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North African Cracked Wheat Salad Recipe

North African Cracked Wheat Salad Recipe

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Ingredients

Count

Nutrition

145

Calories

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Ingredients:

Serving

4 oz cracked wheat
juice of 4 lemons
1 1/2 tbsp olive oil
2 tomatoes, peeled cored, seeded, and diced
1 red bell pepper , roasted, peeled, seeded, and diced
1 green bell pepper , roasted, peeled, seeded, and diced
1 small cucumber, peeled, seeded, and diced
1 rib celery, diced
1 bunch fresh flat-leaf parsley, chopped
1 bunch fresh mint, chopped
salt and freshly ground black pepper

Directions:

In a large bowl, combine the cracked wheat, lemon juice, and oil. Mix well. Add the tomatoes, red peppers, green peppers, cucumbers, celery, scallions, parsley, and mint. Season with the salt and black pepper. Toss well to combine.
Cover and refrigerate for at least 8 hours, or until the wheat has softened.
Per serving: 129 calories, 6 g. total fat, 0.8 g saturated fat, 0 mg. cholesterol. Nutritional analysis provided by The French Culinary Institute's Salute to Healthy Cooking The French Culinary Institute's Salute to Healthy Cooking

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	144.59 Kcal (605 kJ)
Calories from fat	57.48 Kcal
		% Daily Value*
Total Fat	6.39g	10%
Sodium	157.22mg	7%
Potassium	243.87mg	5%
Total Carbs	19.18g	6%
Sugars	3.55g	14%
Dietary Fiber	3.15g	13%
Protein	3.26g	7%
Vitamin C	65.1mg	108%
Vitamin A	1.5mg	49%
Iron	26mg	145%
Calcium	24.1mg	2%

Amount Per 100 g
Calories	81.07 Kcal (339 kJ)
Calories from fat	32.23 Kcal
		% Daily Value*
Total Fat	3.58g	10%
Sodium	88.15mg	7%
Potassium	136.74mg	5%
Total Carbs	10.75g	6%
Sugars	1.99g	14%
Dietary Fiber	1.77g	13%
Protein	1.83g	7%
Vitamin C	36.5mg	108%
Vitamin A	0.8mg	49%
Iron	14.6mg	145%
Calcium	13.5mg	2%

* 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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