Wheat Berry Tabbouleh Recipe
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Wheat berries, surrounded by veggies and herbs, provide a taste of freshness in every bite of this Middle-Eastern inspired salad.
Ingredients
- 2-2/3 cups cooked wheat berries*
- 3/4 cup chopped tomato
- 3/4 cup chopped cucumber
- 1/2 cup snipped fresh parsley
- 1/4 cup thinly sliced green onions
- 1 tablespoon snipped fresh mint
- 3 tablespoons cooking oil
- 3 tablespoons lemon juice
- 1/4 teaspoon salt
- 4 Lettuce leaves
- Lemon slices (optional)
- In a large bowl combine cooked wheat berries, tomato, cucumber, parsley, green onions, and mint.
- For dressing, in a screw-top jar combine oil, lemon juice, and salt. Cover and shake well. Drizzle dressing over wheat berry mixture; toss to coat. Serve immediately or cover and chill for up to 4 hours. Serve in a lettuce-lined bowl and, if desired, garnish with lemon slices.
- Makes about 4-1/2 cups (5 side-dish servings)
- *Note: To cook wheat berries, bring one 14-ounce can vegetable or chicken broth and 1/4 cup water to boiling. Add 1 cup wheat berries. Return to boiling; reduce heat. Simmer, covered, for 45 to 60 minutes or until tender; drain. Cover and chill for up to 3 days.
- 5. Bulgur Tabbouleh: Place 3/4 cup bulgur in a colander; rinse with cold water and drain. In a large bowl combine bulgur, cucumber, parsley, green onions, and mint. Prepare dressing as above, except add 2 tablespoons water to the oil, lemon juice, and salt. Pour dressing over bulgur mixture; toss to coat. Cover and chill for 4 to 24 hours. Stir tomato into bulgur mixture just before serving. Per serving: 228 cal., 14 g total fat (2 g sat. fat), 0 mg chol., 156 mg sodium, 24 g carbo., 6 g fiber, 4 g pro.Daily Values: 8 vit. C, 3% calcium, 9% ironExchanges: 1.5 Starch, .5 Veg., 2 Fat
- 6. Tabbouleh Wrap or Pita: To fill an 8-inch flour tortilla for a wrap, place several lettuce leaves in the center of the tortilla. Using a slotted spoon, top lettuce with 1/2 cup of the tabbouleh mixture. Fold bottom of tortilla half way over the tabbouleh. Fold over sides and secure with a toothpick forming a pocket. Or line pita bread halves with lettuce leaves. Place 1/2 cup of the tabbouleh mixture into the pocket of the bread half.Per serving: 173 cal., 7 g total fat (1 g sat. fat), 0 mg chol., 286 mg sodium, 24 g carbo., 2 g fiber, 4 g pro.Daily Values: 24% vit. A, 20% vit. C, 5% calcium, 10% ironExchanges: 1.5 Starch, .5 Veg., 1 Fat
- Calories 148, Total Fat 9 g, Saturated Fat 1 g, Cholesterol 0 mg, Sodium 295 mg, Carbohydrate 17 g, Fiber 2 g, Protein 3 g. Daily Values: Vitamin A 0%, Vitamin C 31%, Calcium 3%, Iron 8%. Exchanges: Vegetable .5, Starch 1, Fat 1.5.
- Percent Daily Values are based on a 2,000 calorie diet
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