• prep: 10 min
  • cook: 50 min
  • total: 1 hr
Print Save
  • servings:
  • Ingredients

    • 1/2 cup cooked red wheat berries
    • 1/2 cup cooked couscous
    • 1/2 cup cooked quinoa
    • 1/4 cup (about 2 lemons) freshly squeezed lemon juice
    • 1/4 cup olive oil
    • 1/2 cup chopped scallions
    • 1 cup chopped flat-leaf parsley
    • 1/2 cup chopped fresh mint leaves
    • 1 seeded cucumber, diced very small
    • 3/4 cup diced Italian tomatoes (such as plum or Roma)
    • 2 teaspoons sea salt
    • 1 teaspoon freshly ground black pepper

    Instructions

    Click Here For Step-By-Step Instructions

    Video

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 6
    • Amount Per Serving
    • Calories: 150 % Daily Value *
    • Total Fat: 1 g 1.74%
    • Saturated Fat: 0 g 0.76%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 780 mg 32.49%
    • Calcium: 19 mg 1.92%
    • Potassium: 182 mg 5.21%
    • Magnesium: 0 mg 0%
    • Iron: 1 mg 6.55%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 30 g %
    • Dietary Fiber: 3 g 13.4%
    • Sugar: 0 g
    • Protein: 5 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 0.47%
    • Vitamin C 0.81%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat0
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch2
    • Exchange - Vegetables0
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total1 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total0 oz-eq

    OTHER RECIPES YOU MAY LIKE