Cracked Wheat Salad

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Cracked Wheat Salad
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Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
171
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie171 kcal(8 %)
Protein2.66 g(3 %)
Fat12.56 g(11 %)
Carbohydrates13.07 g(9 %)
Sugar added0 g(0 %)
Roughage3.47 g(12 %)
Vitamin A26.71 mg(3,339 %)
Vitamin D0 μg(0 %)
Vitamin E0 mg(0 %)
Vitamin B₁0.03 mg(3 %)
Vitamin B₂0.04 mg(4 %)
Niacin0.74 mg(6 %)
Vitamin B₆0.07 mg(5 %)
Folate25.12 μg(8 %)
Pantothenic acid0.23 mg(4 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C27 mg(28 %)
Potassium168.44 mg(4 %)
Calcium20.39 mg(2 %)
Magnesium14.72 mg(5 %)
Iron1.22 mg(8 %)
Zinc0.25 mg(3 %)
Saturated fatty acids2.16 g
Cholesterol0 mg
Author of this recipe:
How healthy are the main ingredients?
Broccoliraisinsraisin

Ingredients

for
4
Ingredients
½ cup
cup
1 head
Broccoli (prepared into florets)
1 tablespoon
Golden raisins
¼ cup
pine nut (toasted)
cup
1 tablespoon
Chive (chopped, plus a few whole lengths)

Preparation steps

1.
Prepare the bulgur by placing in a bowl and pouring over enough boiling water to completely cover.
2.
Let is sit for 15 minutes before running a fork through it. Stir through the olive oil and season with salt and pepper.
3.
Cook the florets of broccoli in a large saucepan of boiling, salted water for 2 minutes. Drain and refresh in iced water. Strain the broccoli and set to one side.
4.
Spoon the bulgur into serving bowls and top with a combination of sultanas, pine nuts and raisins.
5.
Sit the broccoli florets on top. Garnish with the chopped and whole chives before serving.