Directions:
- Place wheat berries in a medium bowl; cover with water to 2 inches above wheat berries. Cover and let stand 8 hours. Drain.
- Place wheat berries in a medium saucepan; cover with water to 2 inches above wheat berries. Bring to a boil; reduce heat, and cook, uncovered, 1 hour or until tender. Drain and set aside.
- Cut chiles in half lengthwise; discard seeds and membranes. Place chile halves, skin side up, on a foil-lined baking sheet; flatten with hand. Broil chiles 8 minutes or until blackened. Place chiles in a heavy-duty zip-top plastic bag, and seal; let stand 10 minutes. Peel chiles, and chop.
- Combine chiles, wheat berries, bell pepper, and next 8 ingredients (bell pepper through beans) in a large bowl; stir well. Serve chilled or at room temperature. Garnish with cilantro sprigs, if desired.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 111.96 Kcal (469 kJ) | ||
| Calories from fat | 34.76 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.86g | 6% | |
|---|---|---|---|
| Sodium | 198.49mg | 8% | |
| Potassium | 184.12mg | 4% | |
| Total Carbs | 15.45g | 5% | |
| Sugars | 2.68g | 11% | |
| Dietary Fiber | 3.57g | 14% | |
| Protein | 2.42g | 5% | |
| Vitamin C | 40.1mg | 67% | |
| Vitamin A | 0.8mg | 26% | |
| Iron | 54.1mg | 301% | |
| Calcium | 23.2mg | 2% | |
| Amount Per 100 g | |||
| Calories | 86.8 Kcal (363 kJ) | ||
| Calories from fat | 26.95 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.99g | 6% | |
|---|---|---|---|
| Sodium | 153.89mg | 8% | |
| Potassium | 142.75mg | 4% | |
| Total Carbs | 11.98g | 5% | |
| Sugars | 2.08g | 11% | |
| Dietary Fiber | 2.77g | 14% | |
| Protein | 1.88g | 5% | |
| Vitamin C | 31.1mg | 67% | |
| Vitamin A | 0.6mg | 26% | |
| Iron | 42mg | 301% | |
| Calcium | 18mg | 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.
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