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Cracked Wheat Salad with Dates & Tahini Yogurt

 
One serving costs about $3.21 One serving costs about $3.21

$3.21 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

2 vegetarian,healthy,lacto ovo vegetarian side dish,lunch,main course,salad,main dish,dinner
spoonacular Score:93%

Spoonacular Score: 93%

 

If you have roughly 45 minutes to spend in the kitchen, Cracked Wheat Salad with Dates & Tahini Yogurt might be an excellent lacto ovo vegetarian recipe to try. One serving contains 890 calories, 32g of protein, and 48g of fat. For $3.21 per serving, this recipe covers 40% of your daily requirements of vitamins and minerals. This recipe serves 2. 1 person were glad they tried this recipe. It works well as a main course. This recipe from Foodista requires lentils, tahini, dates, and zucchini. Taking all factors into account, this recipe earns a spoonacular score of 92%, which is super. Users who liked this recipe also liked Sea Scallops with Cracked Wheat Salad, Roasted Red Pepper Tahini Vinaigrette and Grilled Lemons, Lamb, Beet, and Cracked Wheat Meatballs with Cucumber Yogurt Sauce, and Crispy Salmon with Tahini Yogurt Sauce, Freekeh, Zucchini and Dates.

Chardonnay, Alcoholic Drink, and White Wine are my top picks for Salad. Sauvignon Blanc and Gruner Veltliner both have herby notes that complement salads with enough acid to match tart vinaigrettes, while a Chardonnay can be a good pick for creamy salad dressings. The Arrowood Sonoma Chardonnay with a 4.7 out of 5 star rating seems like a good match. It costs about 26 dollars per bottle.

Arrowood Sonoma Chardonnay

Aromas of delicate pear and melon mix with citrus characteristics of grapefruit and lemon, while flavors of sweet canned pears and melon dominate the palate.VintageIn the glass, the 2000 Sonoma County Chardonnay offers up a mouth-watering array of intriguing flavors and aromas. Loaded with fruit, it comes at you from all directions. VineyardThe fruit for our 2000 Sonoma County Chardonnay comes from three exceptional vineyards in the Russian River Valley. Each vineyard reflects its distinct terroir and contributes different nuances and characteristics to the wine. Fermentation & AgingBecause the fruit is grown in a relatively cool climate, we put it through barrel and malolactic fermentation to balance out the crisp acids and give the wine a rich and creamy texture. Sur lies aging and stirring in French oak barrels adds hints of toasty oak and complexity to the blend

» Get this wine on Wine.com

Ingredients

Servings:
0.5 cup
0.5 cup cooked red lentils
cooked red lentils
1 cup
1 cup cooked cracked wheat
cooked cracked wheat
0.25 cup
0.25 cup dates
dates
1 Tbs
1 Tbs extra virgin olive oil
extra virgin olive oil
0.5 cup
0.5 cup fresh parsley
fresh parsley
0.5 cup
0.5 cup greek yogurt
greek yogurt
1 tsp
1 tsp ground coriander
ground coriander
1 tsp
1 tsp ground cumin
ground cumin
1
1  lemon
lemon
1 small
1 small red onion
red onion
some
some sesame seeds
sesame seeds
1 tsp
1 tsp sweet paprika
sweet paprika
0.5 cup
0.5 cup tahini
tahini
1 medium
1 medium diced zucchini
diced zucchini
0.5 cup cooked red lentils
0.5 cup
cooked red lentils
1 cup cooked cracked wheat
1 cup
cooked cracked wheat
0.25 cup dates
0.25 cup
dates
1 Tbs extra virgin olive oil
1 Tbs
extra virgin olive oil
0.5 cup fresh parsley
0.5 cup
fresh parsley
0.5 cup greek yogurt
0.5 cup
greek yogurt
1 tsp ground coriander
1 tsp
ground coriander
1 tsp ground cumin
1 tsp
ground cumin
1  lemon
1
lemon
1 small red onion
1 small
red onion
some sesame seeds
some
sesame seeds
1 tsp sweet paprika
1 tsp
sweet paprika
0.5 cup tahini
0.5 cup
tahini
1 medium diced zucchini
1 medium
diced zucchini

Equipment

mixing bowl
mixing bowl
frying pan
frying pan
mixing bowl
mixing bowl
frying pan
frying pan


Instructions

  1. For Tahini Yogurt: dry roast ground cumin and coriander in a pan for a few minutes until they start getting fragrant.
  2. In a mixing bowl, add yogurt and tahini and mix well.
  3. Now add cumin, coriander, juice and zest of 1 lemon, olive oil, and salt to taste and mix well to form a thick paste-like mixture. Set aside.
  4. For Assembling the Salad: In a big salad bowl mix everything and season with little salt (just be careful as the yogurt topping also has salt in it).
  5. Serve in individual salad bowls, putting a dollop of the tahini yogurt and sprinkling some toasted sesame seeds. Tastes best at room temperature.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $3.21
Ingredient
½ cups cooked red lentils
1 cup cooked cracked wheat
¼ cups dates
1 Tb extra virgin olive oil
½ cups fresh parsley
½ cups greek yogurt
1 teaspoon ground coriander
1 teaspoon ground cumin
1 lemon
1 small red onion
some sesame seeds
1 teaspoon sweet paprika
½ cups tahini
1 medium diced zucchini
Price
$0.14
$0.58
$0.42
$0.17
$1.19
$0.71
$0.11
$0.13
$0.50
$0.37
$0.62
$0.06
$1.41
$0.01
$6.42

Nutritional Information

Quickview
890 Calories
32g Protein
47g Total Fat
100g Carbs
100% Health Score
Limit These
Calories
890k
45%

Fat
47g
74%

  Saturated Fat
6g
39%

Carbohydrates
100g
34%

  Sugar
18g
20%

Cholesterol
2mg
1%

Sodium
55mg
2%

Get Enough Of These
Protein
32g
64%

Vitamin K
252µg
241%

Phosphorus
962mg
96%

Fiber
21g
84%

Vitamin B1
1mg
79%

Copper
1mg
77%

Vitamin C
56mg
68%

Iron
10mg
58%

Folate
194µg
49%

Selenium
31µg
44%

Vitamin A
1830IU
37%

Potassium
1233mg
35%

Magnesium
140mg
35%

Manganese
0.65mg
32%

Zinc
4mg
31%

Calcium
299mg
30%

Vitamin B3
5mg
25%

Vitamin B6
0.44mg
22%

Vitamin B2
0.34mg
20%

Vitamin E
1mg
11%

Vitamin B5
0.82mg
8%

Vitamin B12
0.35µg
6%

covered percent of daily need

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