Send me Your FREE
Health & Nutrition Updates

Tips on ways to live longer, healthier and happier.
Enter your email below.

Recipes June 5, 2019

Cracked Wheat with Golden Raisins and Pistachios

STEPS

1. In a large bowl, place cracked wheat and golden raisins, add 1 cup boiling water, cover with a plate or plastic wrap and let sit for 10 minutes.

2. Add pistachios, olive oil, parsley, lemon juice, salt, and cayenne. Serve immediately, chilled, or warm gently in the oven or microwave.

Image Kate Headley

Yield: 4 servings

Nutrients per serving: Calories: 197; Total fat: 11 g; Saturated fat: 1 g; Carbohydrate: 23 g; Total dietary fiber: 5 g; Sugars: 8 g (Added sugars: 0 g); Protein: 6 g; Sodium: 134 mg; Calcium: 49 mg; Iron: 4 mg.

(Tbsp = tablespoon; tsp = teaspoon; g = grams; mg = milligrams)

Recipe courtesy of The Pescetarian Plan by Janis Jibrin, recipes by Sidra Forman (Ballantine Books, 2014)

Ingredients

  • 1 cup uncooked cracked wheat
  • 1/4 cup golden raisins
  • 1/2 cup chopped pistachios
  • 1 tbsp extra-virgin olive oil
  • 1 cup chopped parsley
  • 2 tbsp freshly squeezed lemon juice
  • 1/8 tsp salt
  • 1 Small pinch of cayenne pepper (optional)

New to Tufts Health & Nutrition Letter? Register for Free!

Already Registered?
Log In