Photo: Anna Pelzer
Wheat Berry Salad Recipe
9 ingredients
6-8 as side dish
openrecipes
I often write about the importance of eating whole grains, but since actions can speak louder than words, try making this healthy summer recipe with the most...
Estimated Nutrition (whole recipe, rough)
449
Calories
5g
Protein
20g
Fat
71g
Carbs
Counts 11 of 15 ingredients — the other 4 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 |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Mango | 1 cup diced (165g) | 99 |
| Date | 1 date (24g) medjool | 66 |
| Orange | 1 medium (131g) | 62 |
| Fig | 1 medium (50g) | 37 |
| Walnut | 1 walnut half (4g) | 26 |
| Pecan | 1 half (4g) | 20 |
| Roasted Almond | 1 almond (1.2g) | 7 |
| Celery Stalks | 1 stalk (40g) | 6 |
| Thyme | 1 tsp dried (1.4g) | 4 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| Wheat | not in our table | 0 |
| Persimmon | not in our table | 0 |
| Fruit | not in our table | 0 |
| Spread | 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
- 1/2 cup wheat berries, soaked overnight
- 1 large ripe mango (can be replaced with oranges or persimmon), cut into cubes
- 3-4 celery stalks, with the fibery outer parts peeled and diced
- 10 dates, pitted and finely chopped (can be replaced by another dried fruit)
- A handful of nuts, such as roasted almonds, candied pecans or walnuts
- 2 tablespoons extra virgin olive oil
- 1 tablespoon balsamic vinegar
- 1 sprig of thyme, finely chopped
- 1 tablespoon of a fine sweet and interesting marmalade—I use organic Adriatic fig spread (sold at Whole Foods)
Directions
Step-by-step directions aren't available for this recipe in our database.
View the full recipe at the original source →
By chow ·
Recipe sourced from
openrecipes