Chewy Tabbouleh Recipe

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1 vote | 336 views

I love tabbouleh. This recipe is a slight departure from tradition, using wheat berries versus the usual cracked wheat. The wheat berries add more body and crunch. I also added quinoa to round it out to a full dinner salad versus a side salad..

Prep time:
Cook time:
Servings: 6
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Ingredients

Cost per serving $1.62 view details
  • 1 1/2 cups of cooked wheat berries
  • 1 cup of cooked quinoa
  • 1/4 cup of sliced green onions
  • 3/4 cup of finely chopped, seedless cucumber
  • 3/4 cup of chopped tomato
  • 1/2 cup of fresh parsley, finely chopped
  • 1 tablespoon of fresh mint, finely chopped
  • Juice from 1 fresh lemon (about 3 tablespoons)
  • 3 tablespoons of extra virgin olive oil
  • 1/4 teaspoon of sea salt

Directions

  1. Place the wheat berries in a medium saucepan, cover
  2. completely with water and bring to a boil. Reduce
  3. heat to simmer and cook for about 30 minutes.
  4. In another smaller saucepan place the quinoa and
  5. bring to a boil. Reduce to a simmer and cook for
  6. about 15 minutes or until water is absorbed.
  7. When the wheat berries are cooked, rinse with cold
  8. water. Do not drain completely or the wheat berries
  9. will dry out quickly.
  10. After the quinoa is cooked and the water absorbed,
  11. allow both the wheat berries and quinoa to cool.
  12. In a large bowl combine the tomatoes, cucumber, parsley,
  13. green onions and mint. Add in the wheat berries and quinoa
  14. and thoroughly mix.
  15. In a small jar with a lid, combine lemon oil, olive oil and salt.
  16. Place the lid on tightly and shake the jar vigorously in order
  17. to mix the dressing well.
  18. Pour the dressing over the tabbouleh and toss to mix well.
  19. Serve immediately or chill in refrigerator for later.
  20. Serve the tabbouleh with toasted pita wedges and hummus
  21. and some kalamata olives. A fresh fruit side of orange
  22. wedges or apricot slices completes the meal.

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Nutrition Facts

Amount Per Serving %DV
Serving Size 143g
Recipe makes 6 servings
Calories 206  
Calories from Fat 78 38%
Total Fat 8.79g 11%
Saturated Fat 1.16g 5%
Trans Fat 0.0g  
Cholesterol 0mg 0%
Sodium 105mg 4%
Potassium 353mg 10%
Total Carbs 27.87g 7%
Dietary Fiber 4.5g 15%
Sugars 7.02g 5%
Protein 5.08g 8%
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