Directions:
- Place cracked wheat in bowl and cover with 2 cups boiling water. Soak for 30 minutes; drain and squeeze out excess water.
- In a mixing bowl, combine the wheat, tomatoes, cucumbers, onions, garlic, parsley, mint, salt, lemon juice, and olive oil. Toss and refrigerate for at least 4 hours before serving. Toss again prior to serving.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 251.54 Kcal (1053 kJ) | ||
| Calories from fat | 171.05 Kcal | ||
| % Daily Value* | |||
| Total Fat | 19.01g | 29% | |
|---|---|---|---|
| Sodium | 594.66mg | 25% | |
| Potassium | 319.87mg | 7% | |
| Total Carbs | 18.37g | 6% | |
| Sugars | 1.97g | 8% | |
| Dietary Fiber | 5.2g | 21% | |
| Protein | 3.17g | 6% | |
| Vitamin C | 24.5mg | 41% | |
| Vitamin A | 0.5mg | 16% | |
| Iron | 59.4mg | 330% | |
| Calcium | 51mg | 5% | |
| Amount Per 100 g | |||
| Calories | 168.39 Kcal (705 kJ) | ||
| Calories from fat | 114.51 Kcal | ||
| % Daily Value* | |||
| Total Fat | 12.72g | 29% | |
|---|---|---|---|
| Sodium | 398.09mg | 25% | |
| Potassium | 214.13mg | 7% | |
| Total Carbs | 12.3g | 6% | |
| Sugars | 1.32g | 8% | |
| Dietary Fiber | 3.48g | 21% | |
| Protein | 2.12g | 6% | |
| Vitamin C | 16.4mg | 41% | |
| Vitamin A | 0.3mg | 16% | |
| Iron | 39.8mg | 330% | |
| Calcium | 34.1mg | 5% | |
* 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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