Directions:
- In a large mixing bowl, pour the water over the cracked wheat and cover, let stand about 20 minutes until wheat is tender and water is absorbed. Add the chopped herbs and vegetables and toss with the mix. Combine the oil, lemon juice, and salt in a separate bowl. Add to wheat mixture and mix well. Chill. Serve and enjoy.
- Professional Recipe: This recipe was provided by a chef, restaurant or culinary professional and makes a large quantity. The Food Network Kitchens chefs have not tested this recipe in the proportions indicated and therefore cannot make any representation as to the results.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 93.12 Kcal (390 kJ) | ||
| Calories from fat | 55.39 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.15g | 9% | |
|---|---|---|---|
| Sodium | 333.86mg | 14% | |
| Potassium | 272.68mg | 6% | |
| Total Carbs | 7.59g | 3% | |
| Sugars | 1.45g | 6% | |
| Dietary Fiber | 2.89g | 12% | |
| Protein | 1.53g | 3% | |
| Vitamin C | 21.5mg | 36% | |
| Vitamin A | 0.7mg | 25% | |
| Iron | 89.3mg | 496% | |
| Calcium | 56.3mg | 6% | |
| Amount Per 100 g | |||
| Calories | 62.78 Kcal (263 kJ) | ||
| Calories from fat | 37.34 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.15g | 9% | |
|---|---|---|---|
| Sodium | 225.06mg | 14% | |
| Potassium | 183.82mg | 6% | |
| Total Carbs | 5.11g | 3% | |
| Sugars | 0.98g | 6% | |
| Dietary Fiber | 1.95g | 12% | |
| Protein | 1.03g | 3% | |
| Vitamin C | 14.5mg | 36% | |
| Vitamin A | 0.5mg | 25% | |
| Iron | 60.2mg | 496% | |
| Calcium | 38mg | 6% | |
* 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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