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Ингредиенты
- 1 c. Wheat berries
- 2 c. Water
- 1/2 c. Lentils (this was all I had On hand--more would be Better)
- 1 c. Water x Assorted vegetables x Herbs x Fatfree dressing
Инструкции
- Put wheat berries and 2 c. water in a saucepan, bring to a boil, reduce heat, cover and simmer 45 minutes to 1 hour, till berries are tender, but still chewy (not mushy).
- Sort lentils, removing any deformed ones and any stones which may be mixed in. Rinse a couple of times, then put them in saucepan with 1 c. of water, bring to a boil, reduce heat, cover and simmer about 30 min, again, so they are done but not mushy.
- When both lentils and wheatberries are done, drain any excess water, put into large bowl and refrigeratewhile you cut up vegetables. Vegetables can vary according to what you have on hand. I used:
- yellow summer squash green pepper sweet onion peas (I used frzn peas, straight from the bag-they helped refrigeratethe lentils and wheatberries while thawing) mushrooms parsley (1-2 Tbsp minced fresh) basil (1 Tbsp minced fresh)
- For a dressing I used some 7-Seas fatfree red wine vinegar dressing-just sufficient to coat everything, but not so much which it was swimming in dressing. The bits of red pepper in the dressing also added a little more color to the salad. (I would have added some minced tomato, but we were out.) Toss everything together well and chill (if you have time; I only chilled it about 15 min last night-but the veggies were all cool when I added them-and the frzn peas helped out, too). I served this with a crusty sourdough bread. It made 3 servings. (Two for us last night, with sufficient left for my lunch today.)
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Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 708g | |
| Calories 398 | |
| Calories from Fat 15 | 4% |
| Total Fat 1.69g | 2% |
| Saturated Fat 0.17g | 1% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 26mg | 1% |
| Potassium 1141mg | 33% |
| Total Carbs 70.96g | 19% |
| Dietary Fiber 36.6g | 122% |
| Sugars 8.69g | 6% |
| Protein 26.69g | 43% |
