Grain Salad

Name: Grain Salad
Yield: 4 servings
Ingredients: Salad; 1 bunch cilantro; 1/2 bunch parsley; 1/2 red onion; 1c cracked wheat; 1 can lentils or chickpeas; 2 T toasted pumpkin seeds; 2 T toasted slivered almonds; 2 T toasted pine nuts; 2 T capers; 1/2c currants; juice of one lemon; 3 T olive oil; salt; Topping

Vegetarian Dairy

Be the first to rate this recipe

Ingredients

Salad ⓘ
1 bunch cilantro ⓘ
1/2 bunch parsley ⓘ
1/2 red onion ⓘ
1c cracked wheat
1 can lentils or chickpeas ⓘ
2 T toasted pumpkin seeds ⓘ
2 T toasted slivered almonds ⓘ
2 T toasted pine nuts ⓘ
2 T capers ⓘ
1/2c currants ⓘ
juice of one lemon ⓘ
3 T olive oil ⓘ
salt ⓘ
Topping ⓘ

Instructions

Cook cracked wheat as directed. Drain lentils. Chop cilantro, parsley, and red onion. Mix all salad ingredients together. Mix topping ingredients.
Serve salad with dollop of yogurt mixture.

Nutrition & Diet Analysis (per serving)

866 kcal 43% DV

Protein Fat Carbs

Macronutrients

Protein 26.8g 54% DV

Total Fat 56.1g 72% DV

Carbs 80.5g 29% DV

Fiber 18.4g 66% DV

Sugar 17.8g 36% DV

Electrolytes

Sodium 10902.2mg 100% DV

Potassium 3600.5mg 77% DV

Cholesterol 4.8mg 2% DV

Vitamins & Minerals

Vitamin A 99mcg 11% DV

Vitamin C 231.9mg 100% DV

Calcium 687.8mg 53% DV

Iron 44.8mg 100% DV

* % Daily Values based on a 2,000 calorie diet (FDA 2020).

Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).

Ingredients

Instructions

Nutrition & Diet Analysis (per serving)

Macronutrients

Electrolytes

Vitamins & Minerals

Explore Ingredients

You May Also Like

Flourless, Butterless Chocolate Cookies

Shreddies Gingerbread Snack Mix

Apple Walnut Oatmeal Coffee Cake

Pioneer Woman Mexican Macaroni Salad

Best Glazed Carrots

Chocolate Schnecke Pastry