Important Update: Calorie Count will be shutting down on March 15th. Please click here to read the announcement. Data export is available.

Cracked Wheat Salad Recipe

Looking for an easy cracked wheat salad recipe? Learn how to make cracked wheat salad using healthy ingredients.


Submitted by myotherevilself

Makes 2 servings



sort of like tabouli. adapted from the Mayo Clinic's recipe

Recipe Ingredients for cracked wheat salad

1 serving Cracked Wheat (1/4 cup, dry)
1 tbsp hulled Sunflower Seed Kernels, Dry Roasted
1/2 cup, pared, chopped Cucumber, Peeled
1/2 cup, chopped or sliced Tomatoes, Red, Ripe
2 medium (4-1/8" long) Onions, Spring Or Scallions
1 1/2 tsp olive oil
1 tbsp lemon juice

Recipe Directions for cracked wheat salad

  1. soak 1/4 cup cracked wheat in boiling water for about 30 minutes.

  2. drain any excess water, if necessary.

  3. Add the remainder ofthe ingredients and serve.

Categories

Salads

Nutrition Facts
Serving Size 110.5g
Amount Per Serving
Calories
139
Calories from Fat
52
% Daily Value*
Total Fat
5.8g
9%
Saturated Fat
0.7g
3%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
5mg
0%
Potassium
198mg
6%
Total Carbohydrates
19.1g
6%
Dietary Fiber
3.9g
16%
Sugars
1.9g
Protein
4.0g
Vitamin A 9% Vitamin C 19%
Calcium 2% Iron 3%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B+
  Good points
  • No cholesterol
  • Very low in sodium
  • High in dietary fiber
  • High in vitamin C
  •  
    Join Calorie Count - It's Easy and Free!
    CREATE FREE ACCOUNT
    Advertisement