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Cracked Wheat Recipe

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Cracked Wheat Recipe

Prep Time: Cook Time:


  • Salt | 1.00 dash
  • Spices, pepper, black | 1.00 dash
  • White wine | 0.50 fl oz
  • Olive oil | 3.00 tablespoon
  • Garlic, raw | 1.00 cup
  • Orange(s) | 1.00 small 2-3/8" dia
  • Beans, snap, green, raw | 0.50 cup
  • Fennel, bulb, raw | 1.00 bulb
  • Cracked wheat bread | 4.00 oz
Nutrition Facts (Per Serving)

Calories per serving: 257.43 mg

Fat per serving: 11.99 g

Saturated fat per serving: 1.75 g

Protein per serving: 6.05 g

Sodium per serving: 229.38 mg

Cholesterol per serving: 0.00 g


  1. Finely chop fennel bulb, green beans and crush garlic clove. Set aside. Take a bowl and put wheat in it. Then cover it with boiling water and leave it for 10-15 minutes mixing from time to time. When wheat is bigger in size drain it properly and remove all the extra water.
  2. Mix in green beans and fennel. Set it aside. Take a bowl and grate orange peel in it. Peel the rest of orange and segment it as well. Mix with salad.
  3. Crush garlic, add orange peel, white wine vinegar, olive oil and season it to taste. Mix all elements properly. Put this orange peel mixture on top of the salad. Mix well and let it cool for 1-2 hours.
  4. Before serving, sprinkle chopped orange or red pepper.

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