Mediterranean Wheat Salad
Healthy, because
Even smarter
Nutritional values
Artichokes owe their unmistakable, tangy aroma to the bitter substance cynarin. Cynarin helps to lower cholesterol levels, supports the liver in its detoxification work, and activates the flow of bile, while other artichoke elements are beneficial for the eyes. The wheat salad adds carbohydrates, which gives energy, making this a well balanced meal of nutrients.
To add more protein and make this more filling, serve with some grilled chicken, falafel, meatballs, tofu, or other protien of your choice.
(Percentage of daily recommendation)
| Calorie | 559 cal. | (27 %) | ||
| Protein | 18.73 g | (19 %) | ||
| Fat | 22.2 g | (19 %) | ||
| Carbohydrates | 83.9 g | (56 %) | ||
| Sugar added | 1.05 g | (4 %) | ||
| Roughage | 24.41 g | (81 %) |
| Vitamin A | 28.17 mg | (3,521 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 0.96 mg | (8 %) | ||
| Vitamin B₁ | 0.47 mg | (47 %) | ||
| Vitamin B₂ | 0.27 mg | (25 %) | ||
| Niacin | 9.03 mg | (75 %) | ||
| Vitamin B₆ | 0.64 mg | (46 %) | ||
| Folate | 215.86 μg | (72 %) | ||
| Pantothenic acid | 1.56 mg | (26 %) | ||
| Biotin | 1.33 μg | (3 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 43.46 mg | (46 %) | ||
| Potassium | 1,338.67 mg | (33 %) | ||
| Calcium | 185.1 mg | (19 %) | ||
| Magnesium | 252.84 mg | (84 %) | ||
| Iron | 6.75 mg | (45 %) | ||
| Iodine | 0.75 μg | (0 %) | ||
| Zinc | 4.04 mg | (51 %) | ||
| Saturated fatty acids | 3.09 g | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 8 Artichoke
- 1 lemon (juiced)
- 2 garlic cloves
- 1 Red onion
- 5 Tbsps olive oil
- salt
- freshly ground peppers
- 1 cup Semolina (or Durum wheat)
- 2 ½ cups Vegetable broth
- 2 stalks Celery
- 2 Tbsps apple cider vinegar
- 2 Tbsps freshly chopped thyme
- 1 pinch sugar
- ½ cup black Olives (pitted, if desired)
Preparation steps
Rinse artichokes and remove outer hard leaves and stems. Halve artichokes. Drizzle artichoke halves with a little lemon juice. Press unpeeled garlic cloves with the heel of your hand. Peel onion and dice finely.
Heat 2-3 tablespoons of oil in a pan and saute artichokes for a few minutes. Add garlic and season with salt and pepper. Deglaze pan with 1/2 cup of water. Simmer, covered, for about 10-15 minutes on medium heat. 5 minutes before the end of cooking, add onion. Remove from the heat and cool slightly.
Combine semolina with broth and simmer, covered, for about 10 minutes or until tender (or according to package instructions). Add more broth if necessary. Cool until warm.
Rinse and thinly slice celery.
Whisk remaiining oil with 2 tablespoons of lemon juice, vinegar and thyme, season with sugar, salt and pepper.
Combine all prepared ingredients together with olives in a bowl, toss with the dressing and let stand for about 15 minutes. Season to taste and arrange on plates, serve.
