Wheat Berry Tabbouleh

Author: Canadian Living

Wheat berries (soft wheat kernels) give a nutty chewiness to this version of a popular takeout salad. Look for them in health and bulk food stores as well as in the grains or organic/special diet section of the supermarket. You can use barley instead, but cook it for only 20 minutes.

  • Portion size 8 servings

Ingredients

  • 1 1/2 cup wheat berry
  • 1 1/2 cup finely chopped fresh parsley
  • 4 green onion chopped
  • 1/4 cup finely chopped fresh mint leaves
  • 3 large tomato diced
Lemon Olive Oil Dressing:
  • 1/4 cup extra virgin olive oil
  • 3 tablespoons lemon juice
  • 1 teaspoon salt
  • 1/4 teaspoon pepper

Method

In large saucepan of boiling salted water, cover and cook wheat berries until tender, about 1 hour. Drain and rinse in cold water; drain well.

Lemon Olive Oil Dressing: In large bowl, whisk together oil, lemon juice, salt and pepper. Add wheat berries, parsley, onions and mint; toss to combine. (Make-ahead: Cover and refrigerate for up to 24 hours.)

Add tomatoes; toss to combine.

Nutritional facts <b>Per serving:</b> about

  • Sodium 384 mg
  • Protein 4 g
  • Calories 186.0
  • Total fat 8 g
  • Cholesterol 0 mg
  • Saturated fat 1 g
  • Total carbohydrate 28 g

%RDI

  • Iron 16.0
  • Fibre 0.0
  • Folate 20.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 3.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 11.0
  • Vitamin C 52.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Wheat Berry Tabbouleh