Tested till perfect Wheat Berry Tabbouleh

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.

By The Canadian Living Test Kitchen

Source: Canadian Living Magazine: July 2004

Recipe5 out of 5 based on 1 ratings.
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  • Portion size 8

Ingredients

  • 1-1/2 cups 1-1/2cupswheat berrywheat berries
  • 1-1/2 cups 1-1/2cupsfinely chopped fresh parsley
  • 4 4green oniongreen onions, chopped
  • 1/4 cup 1/4cupfinely chopped fresh mint leaves
  • 3 large 3largetomatotomatoes, diced

Lemon Olive Oil Dressing:

  • 1/4 cup 1/4cupextra virgin olive oil
  • 3 tbsp 3tbsplemon juice
  • 1 tsp 1tspsalt
  • 1/4 tsp 1/4tsppepper
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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.

Nutritional Information Per serving: about

cal 186 pro 4g total fat 8g sat. fat 1g
carb 28g fibre 6g chol 0mg sodium 384mg

% RDI:

calcium 3 iron 16 vit A 11 vit C 52
folate 20
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