- prep: 10 min
- cook: 1 hr
- total: 1 hr 10 min
Summary
Here’s one of my favourite summer salads. I like making different variations of it using different grains and pastas such as Bulgar wheat, cous cous, orzo, brown rice, etc. For this incarnation I decided to go with a blend of wheat berries (for their high fiber content and pleasantly chewy texture) and quinoa (for its
Ingredients
- 1/2 cupquinoa
- 1/2 cupwhole wheat
- 1/4 cuppine nuts (toasted)
- 1 tomato (cut into cubes)
- 0.3 smallred onion (thinly sliced)
- 1 tablespoonmint (minced)
- 1 tablespoonflat-leaf parsley (minced)
- 1 tablespoonolive oil
- 2 teaspoonslemon juice
- 1 teaspoonpomegranate molasses
- 1/2 teaspoonsalt
Instructions
Click Here For Step-By-Step Instructions
Tags
Nutrition
Nutritional Info

- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 113 % Daily Value *
- Total Fat: 5 g 7.97%
- Saturated Fat: 1 g 4.24%
- Trans Fat: 0 g %
- Cholesterol: 0 mg 0%
- Sodium: 405 mg 16.88%
- Calcium: 55 mg 5.48%
- Potassium: 302 mg 8.63%
- Magnesium: 0 mg 0%
- Iron: 1 mg 4.92%
- Zinc: 0 mg 0%
- Total Carbohydrate: 13 g %
- Dietary Fiber: 3 g 10.06%
- Sugar: 4 g
- Protein: 3 g
- Alcohol: 0 g
- Omega 3 Fatty Acid: 0 g
- Omega 6 Fatty Acid: 3 g
- Vitamin A 21.65%
- Vitamin C 52.12%
- 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 - Fat1
- Exchange - Fruit0
- Exchange - NonFat Milk0
- Exchange - Other Carbs0
- Exchange - Starch0
- Exchange - Vegetables1
- Exchange - Lean Meat0
- Exchange - Alcohol0
MyPlate Info
- MyPlate - Grain Total0 oz-eq
- MyPlate - Vegetable Total1 c
- MyPlate - Fruit0 c
- MyPlate - Dairy0 c
- MyPlate - Protein Total0 oz-eq