Estimated Nutrition (whole recipe, rough)
Counts 11 of 16 ingredients — the other 5 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Barley | 1 cup cooked (157g) | 193 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Cherry | 1 cup (138g) | 87 |
| Blueberry | 1 cup (148g) | 84 |
| Raspberry | 1 cup (123g) | 64 |
| Orange | 1 medium (131g) | 62 |
| Peach | 1 medium (150g) | 59 |
| Onion | 1 medium (110g) | 44 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Wheat | not in our table | 0 |
| Millet | not in our table | 0 |
| Seed | not in our table | 0 |
| Peppermint | not in our table | 0 |
| Fruit | 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, rinsed
- 1 cup pearl barley, rinsed
- 1 cup millet seeds
- 2 tsp. grated orange zest
- 6 scallions (white and light green parts only), chopped
- 1/2 cup chopped fresh parsley
- 1/3 cup chopped fresh mint
- 1/3 cup dried tart cherries
- 1/4 cup fresh lemon juice
- 1/2 cup extra-virgin olive oil
- Freshly ground black pepper
- 2 cups sliced fresh fruit and/or berries (such as peaches, raspberries, blueberries)
- =
Directions
In large saucepan, bring 4 cups lightly salted water to a boil. Add wheat berries. Reduce heat to low, cover and simmer 30 minutes. Add barley, cover and simmer 20 minutes more.
Meanwhile, in dry medium skillet, toast millet over medium-high heat, shaking pan and stirring until grains darken and "pop," about 5 minutes.
After wheat berry-barley mixture has cooked 50 minutes, add toasted millet, cover and simmer until all grains are tender and water is absorbed, about 15 minutes. Remove from heat, fluff grains with fork and let cool.
In large bowl, combine grains, orange zest, scallions, parsley, mint and dried cherries. Toss well.
In small bowl, whisk together lemon juice and oil. Season to taste with salt and pepper. Pour over grain mixture and toss well. Cover and refrigerate at least 1 hour before serving. Just before serving, top with fresh fruit and/or berries.