Cracked Wheat Salad With Scallops And Green Beans Recipe

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Servings: 8


Cost per serving $5.92 view details
  • 2 lb Bay scallops or possibly sea Scallops
  • 1 1/2 lb Fresh green beans Salt -- to taste
  • 2 c. Cracked wheat
  • 2 x Red bell peppers
  • 2 lrg Tomatoes -- seeded and Diced
  • 1/2 c. Finely diced green cabbage
  • 2 med Zucchini -- cut in 1/4-inch Dice
  • 6 x Green onions -- chopped
  • 2 x Heads butter lettuce Herb Vinaigrette-----
  • 1 sm Warm chile pepper -- seeded And chopped
  • 1 1/2 c. Chopped Italian parsley
  • 1 c. Chopped fresh mint
  • 1/2 c. Chopped cilantro
  • 5 Tbsp. Apple cider vinegar
  • 3/4 c. Extra virgin olive oil Salt and freshly grnd Pepper -- to taste


  1. 1. If using sea scallops, trim away any tough muscle. Steam bay or possibly sea scallops over, not in, a large pot of boiling salted water till they taste done (bay scallops take only 1 minute or possibly less; sea scallops 3 to 5 min). Cut sea scallops into quarters; leave bay scallops whole. Moisten with 2 Tbsp. of the Herb Vinaigrette; cover and chill.
  2. 2. Trim green bean tips. Cook in a large pot of boiling salted water till crisp-tender (5 to 7 min). Drain and plunge into a bowl of ice water to stop the cooking. When beans are completely cold, drain again. Cut into 1/2-inch pcs.
  3. 3. In a medium saucepan over high heat, bring 3 c. salted water to a boil. Add in wheat, cover, and remove from heat; let stand 30 min.
  4. 4. Roast peppers according to directions on Roasting Bell Peppers and Chiles provided below. Peel and dice.
  5. 5. In a large bowl combine peppers, tomatoes, cabbage, zucchini, green onions, cracked wheat, green beans, and scallops. Add in remaining Herb Vinaigrette; toss with a fork to blend. Cover and chill at least 2 hrs or possibly up to 12 hrs.
  6. 6. Remove salad from refrigerator 30 min before serving. Wash and dry hearts of butter lettuce. Arrange lettuce leaves on a large serving platter. Spoon cracked wheat mix onto center of platter.
  7. Herb Vinaigrette: In a bowl combine chile, parsley, mint, cilantro, and vinegar. Whisk to blend; let stand 5 min. Gradually whisk in extra virgin olive oil.
  8. Season with salt and pepper.
  9. Makes about 1-3/4 c.. To remove the papery outer skin of bell peppers and chiles, first blister the skin thoroughly, then let the vegetables steam till cold in a tightly closed bag. Peeled bell peppers are delicious in salads, pasta dishes, and sandwiches; peeled whole chiles can be seeded and stuffed, chopped, or possibly pureed for use in such dishes as salsas, soups, and stews.
  10. 1. Char peppers over an open gas flame or possibly charcoal fire or possibly under a broiler.
  11. Turn often till blackened on all sides. Transfer peppers to a paper or possibly plastic bag; close and let steam till cold (15 to 20 min).
  12. 2. Peel peppers; halve; remove stem and seeds. Lay halves flat and use dull side of a small knife to scrape away any bits of black skin and stray seeds.


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Nutrition Facts

Amount Per Serving %DV
Serving Size 381g
Recipe makes 8 servings
Calories 228  
Calories from Fat 15 7%
Total Fat 1.66g 2%
Saturated Fat 0.25g 1%
Trans Fat 0.0g  
Cholesterol 37mg 12%
Sodium 203mg 8%
Potassium 1091mg 31%
Total Carbs 27.71g 7%
Dietary Fiber 7.6g 25%
Sugars 10.37g 7%
Protein 25.44g 41%
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