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Curried Brown Rice and Wheatberry Salad Recipe

Looking for an easy Curried Brown Rice and Wheatberry Salad recipe? Learn how to make Curried Brown Rice and Wheatberry Salad using healthy ingredients.


Submitted by clown74

Makes 6 servings



Curried Brown Rice and Wheatberry Salad

Recipe Ingredients for Curried Brown Rice and Wheatberry Salad

2 cups, brown rice, tightly packed, cooked
2 cups, spelt, tightly packed, cooked
15 oz chick peas, canned, drained and rinsed
1/4 cup chives, chopped
1 red pepper, diced
2 c broccoli, crown only, broken into small florets and steamed four minutes
1/4 cup chopped or slivered almonds, lightly toasted
1/4 cup raisins (optional)

For the dressing:
3 tablespoons fresh lemon juice
3/4 teaspoon curry powder (more to taste)
1 pinch of turmeric
1/4 teaspoon chili powder (optional)
1 Salt to taste
1 clove garlic, small, minced
3 tablespoons extra virgin olive oil
1/3 cup plain low-fat yogurt
1 Lettuce leaves or radicchio leaves for serving (optional)

Recipe Directions for Curried Brown Rice and Wheatberry Salad

  1. 1. In a large bowl, combine the grains and remaining salad ingredients.

  2. 2. In a medium bowl or measuring cup, whisk together the lemon juice, curry powder, turmeric, chili powder, salt and garlic. Whisk in the olive oil and the yogurt. Taste and adjust seasoning. Toss with the grains. Serve on lettuce or radicchio leaves if desired.

  3. Yield: Serves six.

  4. Advance preparation: The grains freeze well and will keep for three or four days in the refrigerator. Steamed broccoli will keep for two or three days in the refrigerator. You can assemble the salad through step 1 hours before you make the dressing and toss the salad.

  5. Nutritional information per serving: 341 calories; 11 grams fat; 1 gram saturated fat; 1 milligram cholesterol; 52 grams carbohydrates; 9 grams dietary fiber; 208 milligrams sodium (does not include salt added during cooking); 12 grams protein

Categories

Main Dish

Nutrition Facts
Serving Size 208.5g
Amount Per Serving
Calories
224
Calories from Fat
92
% Daily Value*
Total Fat
10.2g
16%
Saturated Fat
1.4g
7%
Trans Fat
0.0g
Cholesterol
1mg
0%
Sodium
264mg
11%
Potassium
536mg
15%
Total Carbohydrates
28.5g
9%
Dietary Fiber
5.7g
23%
Sugars
7.1g
Protein
7.9g
Vitamin A 19% Vitamin C 101%
Calcium 8% Iron 11%
* 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
A
  Good points
  • Very low in cholesterol
  • High in manganese
  • High in vitamin B6
  • Very high in vitamin C
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