Bowl of Healthy Grains

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Bowl of Healthy Grains
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Health Score:
Health Score
5,2 / 10
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
ready in 1 hr
Ready in
Calories:
529
calories
Calories

Healthy, because

Even smarter

Nutritional values

These grains are complex carbohydrates that give you energy without sugar spikes and crashes. It will leave you feeling satisfied and can be a healthy meal on its own or it can be paired alongside a meat entree. 

Serve with some grilled chicken for a healthy, lean meal. 

1 serving contains
(Percentage of daily recommendation)
Calorie529 kcal(25 %)
Protein13.85 g(14 %)
Fat16.61 g(14 %)
Carbohydrates88.07 g(59 %)
Sugar added0 g(0 %)
Roughage17.03 g(57 %)
Vitamin A372.87 mg(46,609 %)
Vitamin D0 μg(0 %)
Vitamin E0.21 mg(2 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.19 mg(17 %)
Niacin4.36 mg(36 %)
Vitamin B₆0.08 mg(6 %)
Folate19.23 μg(6 %)
Pantothenic acid0.29 mg(5 %)
Biotin1.66 μg(4 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C14.47 mg(15 %)
Potassium659.26 mg(16 %)
Calcium88.38 mg(9 %)
Magnesium15.55 mg(5 %)
Iron3.82 mg(25 %)
Iodine0.55 μg(0 %)
Zinc0.24 mg(3 %)
Saturated fatty acids1.97 g
Cholesterol0 mg
Author of this recipe:
How healthy are the main ingredients?
lemonCelerycarrotCucumberraisin

Ingredients

for
4
Ingredients
2 cups
wheat berry (soaked)
4 tablespoons
1
lemon (finely grated zest and juice)
freshly ground peppers
2 sticks
Celery (chopped)
1
carrot (grated)
1
small Persian Cucumber (chopped)
1
small Red onion (chopped)
2 tablespoons
pitted Olives (chopped)
0.333 cup
2 tablespoons
cilantro (chopped)
Preparation

Kitchen utensils

1 Skillet, 1 Casserole dish, 1 Small bowl, 1 Cutting board, 1 Large knife, 1 Tablespoon, 1 Peeler, 1 Fine grater, 1 Slotted spatula

Preparation steps

1.
Put the wheat berries into a pan of salted water and bring to a boil. Cover and simmer for 25 minutes until tender.
2.
Whisk the olive oil with 2 tbsp water, the lemon juice and zest, salt and pepper.
3.
In a bowl mix together the celery, carrot, cucumber, red onion, olives, raisins and coriander. Mix together.
4.
Drain the wheat berries, rinse with cold water and add to the vegetables.
5.
Pour in the olive oil dressing and toss together. Season with salt and ground black pepper and serve.