Recipe: Nutrition
Dairy-free
Egg-free
Nut-free
Soy-free
Heart-Healthy
High-Fiber
Low-Calorie
Low-Cholesterol
Low-Saturated Fat
Low-Sodium
Low-Sugar
Vegetarian / Meatless
Vegan
Weight Management
Directions
Prep Time
30 minutes*
Ready in
30 minutes*
- Place wheat in a large bowl; add 1 1/2 cups boiling water. Cover and let stand 30 to 45 minutes or until water is absorbed. Fluff with a fork.
- Add tomatoes, cucumber, parsley, onions, lemon peel, lemon juice, oil, and salt and pepper to taste; toss. Cover and chill 1 hour before serving.
Nutritional Information
Serving Size
1
Per Serving
Calories 219, Calories Fat 86, Total Fat 10g, Saturated Fat 1g, Cholesterol 0mg, Sodium 13mg, Carbohydrate 31g, Protein 5g
Serving Size | 1 |
Calories | 219 |
Calories Fat | 86 |
Calories (fat) extra | 39 |
Total Fat | 10g |
Total Fat (extra) | 15 |
Saturated Fat | 1g |
Saturated Fat (extra) | 7 |
Cholesterol | 0mg |
Sodium | 13mg |
Sodium (extra) | 1 |
Potassium | 355mg |
Carbohydrate | 31g |
Carbohydrate (extra) | 10 |
Fiber | 7g |
Fiber (extra) | 30 |
Sugars | 2g |
Protein | 5g |
Omega3 | 0g |
Vitamin A | 1077IU |
Vitamin A (extra) | 22 |
Vitamin C | 26mg |
Vitamin C (extra) | 45 |
Iron | 1mg |
Iron (extra) | 9 |