Cold Hulled Wheat Salad

L'Antro dell'Alchimista
Reviews(1)
Cold Hulled Wheat Salad
12
11
670
105

Description

Whole-grain salads are nourishing options for lunch--and they can be made up to a day ahead. They're also portable and perfect for packing in a school lunchbox or taking to the office. This one starts with cracked wheat or bulgur wheat, which is boiled until tender before tossing with olives, capers, anchovy, tomatoes, celery, basil, and mozzarella cheese and a simple dressing of fresh lemon juice and extra-virgin olive oil.

Ingredients

300 grams wheat (hulled)
black olives (Small, Gaeta variety, or similar)
capers
10 cherry tomatoes
1 celery ribs
1 mozzarella cheese (ball)
3 anchovy fillets
basil
1/2 cup extra-virgin olive oil
1 lemon
salt

Directions

1Cook the hulled wheat for approximately 45 minutes in a stockpot with 2 liters of water.
2When the hulled wheat is done, drain it, rinse it well under running water, and let it cool in a large bowl.
3In a small bowl, prepare the dressing with the extra virgin olive oil, lemon juice, and salt.
4Chop a handful of capers and the anchovy fillets coarsely, cut the tomatoes into quarters, cut the mozzarella into small pieces, and slice the celery thinly.
5Place all these ingredients in the bowl with the hulled wheat and add a handful of black olives.
6Season the salad with the dressing; add a few leaves of basil.
7Refrigerate the salad for a few hours then serve.
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NutritionView more

670Calories
Sodium30%DV710mg
Fat62%DV40g
Protein45%DV23g
Carbs20%DV60g
Fiber8%DV2g

PER SERVING *

Calories670Calories from Fat360
% DAILY VALUE*
Total Fat40g62%
Saturated Fat10g50%
Trans Fat
Cholesterol40mg13%
Sodium710mg30%
Potassium530mg15%
Protein23g45%
Calories from Fat360
% DAILY VALUE*
Total Carbohydrate60g20%
Dietary Fiber2g8%
Sugars2g4%
Vitamin A
Vitamin C
Calcium
Iron

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.