Cold Hulled Wheat Salad

L'Antro dell'Alchimista
Reviews(1)
Joanna S.: "Anchovies and capers add tang to this fresh salad…" Read More
Cold Hulled Wheat Salad
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

  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.
  4. Chop 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.
  5. Place all these ingredients in the bowl with the hulled wheat and add a handful of black olives.
  6. Season the salad with the dressing; add a few leaves of basil.
  7. Refrigerate the salad for a few hours then serve.
Discover more recipes from L'Antro dell'Alchimista

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.

Cold Seafood Salad.Cold Seafood Salad.
Cold Seafood Salad.
Winter Wheat Berry & Chickpea Salad.Winter Wheat Berry & Chickpea Salad.
Winter Wheat Berry & Chickpea Salad.
Cold Pea Salad.Cold Pea Salad.
Cold Pea Salad.
Pizza in the Raw with White Anchovies.Pizza in the Raw with White Anchovies.
Pizza in the Raw with White Anchovies.
Cold Spaghetti Salad.Cold Spaghetti Salad.
Cold Spaghetti Salad.
Garden Potato Salad.Garden Potato Salad.
Garden Potato Salad.
Mega Healthy Wheat Berry Salad.Mega Healthy Wheat Berry Salad.
Mega Healthy Wheat Berry Salad.
Greek Wheat Berry Salad.Greek Wheat Berry Salad.
Greek Wheat Berry Salad.
Italian Wheat Berry Salad.Italian Wheat Berry Salad.
Italian Wheat Berry Salad.
Pasta Salad with Cherry Tomatoes and Green Olivada.Pasta Salad with Cherry Tomatoes and Green Olivada.
Pasta Salad with Cherry Tomatoes and Green Olivada.
BLT Pasta Salad.BLT Pasta Salad.
BLT Pasta Salad.
Antipasto Pasta Salad with Tangy Red Wine Vinaigrette.Antipasto Pasta Salad with Tangy Red Wine Vinaigrette.
Antipasto Pasta Salad with Tangy Red Wine Vinaigrette.
Pasta Salad with Cherry Tomatoes and Green Olivada.Pasta Salad with Cherry Tomatoes and Green Olivada.
Pasta Salad with Cherry Tomatoes and Green Olivada.
Italian Rotisserie Burgers with Mozzarella Salad.Italian Rotisserie Burgers with Mozzarella Salad.
Italian Rotisserie Burgers with Mozzarella Salad.
Pasta Salad with Cherry Tomatoes and Green Olivada .Pasta Salad with Cherry Tomatoes and Green Olivada .
Pasta Salad with Cherry Tomatoes and Green Olivada .
Pasta Salad with Cherry Tomatoes and Green Olivada.Pasta Salad with Cherry Tomatoes and Green Olivada.
Pasta Salad with Cherry Tomatoes and Green Olivada.
Wheat Berry Salad.Wheat Berry Salad.
Wheat Berry Salad.
Greek Wheat Berry Salad.Greek Wheat Berry Salad.
Greek Wheat Berry Salad.
Shrimp Cold Salad.Shrimp Cold Salad.
Shrimp Cold Salad.
Wheat Berry and Wild Rice Salad.Wheat Berry and Wild Rice Salad.
Wheat Berry and Wild Rice Salad.
Antipasto Submarine Salad Sandwich.Antipasto Submarine Salad Sandwich.
Antipasto Submarine Salad Sandwich.
Light and Fresh Wheat Berry Salad.Light and Fresh Wheat Berry Salad.
Light and Fresh Wheat Berry Salad.
Asian Noodle Salad with the Best Ever Ginger Vinaigrette.Asian Noodle Salad with the Best Ever Ginger Vinaigrette.
Asian Noodle Salad with the Best Ever Ginger Vinaigrette.
Cherry Wheat Berry Super Salad.Cherry Wheat Berry Super Salad.
Cherry Wheat Berry Super Salad.
Cold Hulled Wheat Salad.Cold Hulled Wheat Salad.
Cold Hulled Wheat Salad.
Bacon Ranch Potato Salad.Bacon Ranch Potato Salad.
Bacon Ranch Potato Salad.
Dilled Potato Salad.Dilled Potato Salad.
Dilled Potato Salad.
Grilled Corn, Tomato & Avocado Salad.Grilled Corn, Tomato & Avocado Salad.
Grilled Corn, Tomato & Avocado Salad.
Antipasto Pasta Salad with Tangy Red Wine Vinaigrette.Antipasto Pasta Salad with Tangy Red Wine Vinaigrette.
Antipasto Pasta Salad with Tangy Red Wine Vinaigrette.
Zucchini Noodle, Blackberry and Mango Salad with Vanilla Bean Vinaigrette.Zucchini Noodle, Blackberry and Mango Salad with Vanilla Bean Vinaigrette.
Zucchini Noodle, Blackberry and Mango Salad with Vanilla Bean Vinaigrette.
Greek Wheat Berry Salad.Greek Wheat Berry Salad.
Greek Wheat Berry Salad.