Photo: Anna Pelzer
Arugula, Carrot and Chickpea Salad with Wheat Berries
12 ingredients
4
openrecipes
This bold salad can stand as a balanced meal.
Estimated Nutrition (whole recipe, rough)
610
Calories
17g
Protein
39g
Fat
54g
Carbs
Counts 12 of 13 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Chickpea | 1/2 cup canned (120g) drained | 134 |
| Vegetable | 1 tbsp (14g) | 120 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Feta Cheese | 1 oz (28g) cheddar | 113 |
| Honey | 1 tbsp (21g) | 64 |
| Carrot | 1 medium (61g) | 25 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Chili | 1 tsp (2.7g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Arugula | 1 cup (20g) | 5 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Wheat | 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 dried wheat berries (I used hard white wheat berries, red would also do)
- 2 cups cooked chickpeas or 1 can chickpeas, rinsed and drained
- 4 carrots, sliced into ribbons using a vegetable peeler
- 1/2 cup feta cheese, crumbled
- 4 to 6 cups arugula (if it’s not baby arugula, you might want to give it a few chops to break it into smaller pieces)
- 1/3 cup olive oil
- 2 teaspoons honey
- 2 garlic cloves, pressed
- 1/4 teaspoon red pepper flakes
- 1 small lemon, juiced
- 1/2 teaspoon ground sea salt or kosher salt
- freshly ground black pepper, to taste
Directions
Step-by-step directions aren't available for this recipe in our database.
View the full recipe at the original source →
By cookieandkate ·
Recipe sourced from
openrecipes