Wheat and Soybean Salad with Vegetables Recipe

Looking for an easy Wheat and soybean salad with vegetables recipe? Learn how to make Wheat and soybean salad with vegetables using healthy ingredients.


Submitted by monihempel

Makes 8 servings



Modification of Moosewood Cookbook's "Perfect Protein Salad"

Recipe Ingredients for Wheat and soybean salad with vegetables

1 cup dried soybeans
1 cup wheat
1/3 c mayonnaise
1/3 c red wine vinegar
22 ml lemon juice
1 tsp mustard, hot
1 clove garlic, minced
3/4 tsp salt
1/4 tsp black pepper
1 tsp tarragon, dried
1 1/2 c carrots, diced
2/3 (European) cucumber, large
1 red pepper, diced

Recipe Directions for Wheat and soybean salad with vegetables

  1. Makes 8 one-cup servings.

  2. For best results, soak dried soy beans and whole wheat kernels overnight. (Measure 1 cup of each dry).

  3. Boil soy beans and wheat separately, 10-20 minutes until "al dente". Don't overcook; they should have a pleasant chewy texture.

  4. Drain, let cool. Place in a large bowl.

  5. Prepare dressing: combine mayo, vinegar, lemon juice, salt, pepper, tarragon, mustard, garlic. Pour over grains.

  6. Dice cucumber and red pepper. Grate or dice carrots. Combine and serve.

Categories

Beans, Salads, Vegetarian

Nutrition Facts
Serving Size 132.0g
Amount Per Serving
Calories
243
Calories from Fat
76
% Daily Value*
Total Fat
8.5g
13%
Saturated Fat
1.2g
6%
Trans Fat
0.0g
Cholesterol
3mg
1%
Sodium
304mg
13%
Potassium
659mg
19%
Total Carbohydrates
30.9g
10%
Dietary Fiber
6.2g
25%
Sugars
4.6g
Protein
12.3g
Vitamin A 79% Vitamin C 40%
Calcium 9% Iron 27%
* 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 iron
  • Very high in manganese
  • High in magnesium
  • High in phosphorus
  • High in selenium
  • Very high in vitamin A
  • High in vitamin C
  •  
    Join Calorie Count - It's Easy and Free!
    CREATE FREE ACCOUNT
    Advertisement