It takes awhile to make, not something to do if you're in a hurry.
Cook wheat in 3 cups of water for 1 hour until tender; add more water if necessary, drain. Rinse with cool water and drain thoroughly.
In the microwave on medium heat, cook onion, green and yellow pepper for 1 minute, or until desired softness.
In a 4-quart pot, combine remaining ingredients with microwaved vegetables. On stovetop, bring to a boil and simmer uncovered 1 hour or until desired consistency is reached, stirring occasionally.
Calories/Serving: 220
Servings: 8
Nutrition: Each serving provides approximately: 220 calories, 13 g protein, 45 g carbohydrates, 11 g fiber, 1 g fat (0 g saturated), 0 mg cholesterol, 19 mcg folate, 4 mg iron, 845 mg sodium.
Source: Wheat Foods Council
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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Serving Size: 1 Serving (650g) | ||
Recipe Makes: 8 Servings | ||
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Calories: 149 | ||
Calories from Fat: 16 (11%) | ||
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Amt Per Serving | % DV | |
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Total Fat 1.7g | 2 % | |
Saturated Fat 0.7g | 3 % | |
Monounsaturated Fat 0.5g | ||
Polyunsanturated Fat 0.3g | ||
Cholesterol 0mg | 0 % | |
Sodium 1606.2mg | 55 % | |
Potassium 565.8mg | 15 % | |
Total Carbohydrate 25.6g | 8 % | |
Dietary Fiber 5.6g | 23 % | |
Sugars, other 20g | ||
Protein 9g | 13 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 149
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