15 Ingredients
  • 3 cups hard wheat berries*
  • 12 cups water
  • 2 medium tomatoes, seeded and chopped
  • 1 cup pine nuts, toasted
  • 2/3 cup chopped dried apricots
  • 2/3 cup chopped dried mango
  • 2/3 cup sweetened dried cranberries
  • 2/3 cup golden raisins
  • 2/3 cup chopped fresh cilantro
  • 1/3 cup diced celery
  • 1/3 cup fresh lime juice
  • 1 tablespoon olive oil
  • 1 teaspoon salt
  • 1 teaspoon freshly ground pepper
  • Garnish: fresh parsley sprigs
Nutrition
299
15% daily value
12 servings
                                       
                                            high-​fiber, vegan, vegetarian, dairy-​free
     

Fat

15% 10

Saturated

4% 1

Trans

- 0

Monounsaturated

- 3

Polyunsaturated

- 4

Carbs

17% 52

Carbs (net)

- 45

Fiber

30% 7

Sugars

- 16

Sugars, added

- 0

Protein

14% 7

Cholesterol

0% 0

Sodium

9% 210

Calcium

4% 36

Magnesium

22% 94

Potassium

10% 468

Iron

14% 2

Zinc

18% 2

Phosphorus

42% 295

Vitamin A

3% 30

Vitamin C

10% 9

Thiamin (B1)

18% 0

Riboflavin (B2)

8% 0

Niacin (B3)

19% 3

Vitamin B6

15% 0

Folate equivalent (total)

8% 31

Folate (food)

- 31

Folic acid

- 0

Vitamin B12

0% 0

Vitamin D

0% 0

Vitamin E

15% 2

Vitamin K

11% 14

Sugar alcohols

- 0

Water

- 283
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