Estimated Nutrition (whole recipe, rough)
Counts 2 of 4 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 2 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Vegetable | 1 tbsp (14g) | 120 |
| Lentil | 1/2 cup cooked (99g) | 115 |
| Wheat | not in our table | 0 |
| Water | 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
- 2 cup water
- 1/2 cup lentils (this was all i had
- on hand--more would be
- better)
- 1 cup water
- x assorted vegetables
- x herbs
- x fatfree dressing
- =
Directions
Put wheat berries and 2 cups water in a saucepan, bring to a boil, reduce heat, cover and simmer 45 min to 1 hour, until berries are tender, but still chewy (not mushy). Sort lentils, removing any deformed ones and any stones that may be mixed in. rinse a couple of times, then put them in saucepan with 1 cup of water, bring to a boil, reduce heat, cover and simmer about 30 minutes, again, so they are done but not mushy. When both lentils and wheatberries are done, drain any excess water, put into large bowl and chill while you cut up vegetables. Vegetables can vary according to what you have on hand. I used: yellow summer squash green pepper sweet onion peas (i used frozen peas, straight from the bag--they helped chill the lentils and wheatberries while thawing) mushrooms parsley (1-2 tbsp chopped fresh) basil (1 tbsp chopped fresh) for a dressing i used some 7-seas fatfree red wine vinegar dressing--just enough to coat everything, but not so much that it was swimming in dressing. The bits of red pepper in the dressing also added a little more color to the salad. (i would have added some chopped tomato, but we were out). Toss everything together well and chill (if you have time; i only chilled it about 15 minutes last night--but the veggies were all cold when i added them--and the frozen peas helped out, too). I served this with a crusty sourdough bread. It made 3 servings. (two for us last night, with enough left for my lunch today).