Photo: Anna Pelzer
Swiss Chard Wraps with Wheat Berry Salad
13 ingredients
15 min + 35 min
17
openrecipes
Wheat berries are chewy, hearty and perfect for salads. This recipe for Swiss Chard Wraps with Wheat Berry Salad makes a tasty and fun dish as an appetizer or light meal.
Estimated Nutrition (whole recipe, rough)
346
Calories
11g
Protein
23g
Fat
28g
Carbs
Counts 10 of 13 ingredients — the other 3 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Feta Cheese | 1 oz (28g) cheddar | 113 |
| Onion | 1 medium (110g) | 44 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Wheat | not in our table | 0 |
| Water | not in our table | 0 |
| Swiss Chard | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1 cup Wheat Berries
- 3 cups Water
- 1 Tablespoon Olive Oil
- ¼ teaspoons Salt
- ⅓ cups Chopped Carrot
- ¼ cups Chopped White Onion
- 1 clove Garlic, Minced
- ⅓ cups Chopped Sun-dried Tomatoes Packed In Oil
- 2 Tablespoons Lemon Juice
- ¼ teaspoons Ground Black Pepper
- 2 Tablespoons Chopped Fresh Parsley
- 4 leaves Swiss Chard
- ⅓ cups Crumbled Feta Cheese
Directions
Step-by-step directions aren't available for this recipe in our database.
View the full recipe at the original source →
By tastykitchen ·
Recipe sourced from
openrecipes