Directions:
- Cook wheat berries at a high simmer for about 2 hours. This goes a little faster if you soak them overnight.
- Drain remaining water and run the wheat under cold water for a couple of minutes.
- Strain and set aside (storing the wheat in the fridge to cool them down while you proceed with the next step is a good idea).
- Chop olives, parsley, mint, spinach, onion, garlic and tomatoes; put all ingredients in large bowl.
- Add the wheat berries to bowl.
- Add lemon juice, soy sauce and olive oil.
- Mix together well.
- Add salt to taste.
- Enjoy!
- This recipe keeps in the fridge for a least a week if needed. Just add a little lemon juice, if needed. This is a great recipe to make ahead for parties.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 115.6 Kcal (484 kJ) | ||
| Calories from fat | 51.81 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.76g | 9% | |
|---|---|---|---|
| Sodium | 257mg | 11% | |
| Potassium | 197.39mg | 4% | |
| Total Carbs | 12.35g | 4% | |
| Sugars | 1.51g | 6% | |
| Dietary Fiber | 2.5g | 10% | |
| Protein | 2.05g | 4% | |
| Vitamin C | 20.9mg | 35% | |
| Vitamin A | 0.2mg | 8% | |
| Iron | 84.2mg | 468% | |
| Calcium | 48.6mg | 5% | |
| Amount Per 100 g | |||
| Calories | 70.97 Kcal (297 kJ) | ||
| Calories from fat | 31.81 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.53g | 9% | |
|---|---|---|---|
| Sodium | 157.77mg | 11% | |
| Potassium | 121.18mg | 4% | |
| Total Carbs | 7.58g | 4% | |
| Sugars | 0.93g | 6% | |
| Dietary Fiber | 1.54g | 10% | |
| Protein | 1.26g | 4% | |
| Vitamin C | 12.9mg | 35% | |
| Vitamin A | 0.2mg | 8% | |
| Iron | 51.7mg | 468% | |
| Calcium | 29.8mg | 5% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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