Wheat Berry Tabbouleh
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.
Servings: 8
Ingredients:
| Nutritional Info | |
| Per serving: about | - |
| cal | 186 |
| pro | 4 g |
| total fat | 8 g |
| sat. fat | 1 g |
| carb | 28 g |
| fibre | 6 g |
| chol | 0 mg |
| sodium | 384 mg |
| % RDI: | - |
| calcium | 3% |
| iron | 16% |
| vit A | 11% |
| vit C | 52% |
| folate | 20% |
Suggested Recipes
-
1-1/2 cups (375 mL) wheat berries
1-1/2 cups (375 mL) finely chopped fresh parsley
4 green onions, chopped
1/4 cup (50 mL) finely chopped fresh mint
3 large tomatoes, diced
Lemon olive oil Dressing:
1/4 cup (50 mL) extra-virgin olive oil
3 tbsp (50 mL) lemon juice
1 tsp (5 mL) salt
1/4 tsp (1 mL) pepper
Preparation:
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.
Additional Information
-
Make It a Meal: Stuff into pita or wrap in tortilla along with 4 oz (125 g) sliced smoked chicken plus items such as lettuce, grated carrots and thinly sliced cucumber.
Source
Canadian Living Magazine: July 2004
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