Cold Hulled Wheat Salad Recipe | Yummly

Cold Hulled Wheat Salad

L'ANTRO DELL'ALCHIMISTA
11Ingredients
105Minutes
690Calories
Read Directions
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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

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

    1. Cook the hulled wheat for approximately 45 minutes in a stockpot with 2 liters of water.
    2. When the hulled wheat is done, drain it, rinse it well under running water, and let it cool in a large bowl.
    3. In a small bowl, prepare the dressing with the extra virgin olive oil, lemon juice, and salt.
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    NutritionView More

    690Calories
    Sodium31% DV750mg
    Fat65% DV42g
    Protein49% DV25g
    Carbs20% DV60g
    Fiber8% DV2g
    Calories690Calories from Fat380
    % DAILY VALUE
    Total Fat42g65%
    Saturated Fat11g55%
    Trans Fat
    Cholesterol45mg15%
    Sodium750mg31%
    Potassium540mg15%
    Protein25g49%
    Calories from Fat380
    % DAILY VALUE
    Total Carbohydrate60g20%
    Dietary Fiber2g8%
    Sugars2g4%
    Vitamin A15%
    Vitamin C45%
    Calcium35%
    Iron20%

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

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