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.
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
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|Serving Size: 1 Serving (650g)|
|Recipe Makes: 8 Servings|
|Calories from Fat: 16 (11%)|
|Amt Per Serving||% DV|
|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 %|
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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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