Wheat-Berry Tabbouleh

5.0(25)

Eaten whole, wheat berries have a strong nutty flavor, making them an earthy alternative to rice, couscous and quinoa. They can be soaked overnight so they’ll cook faster and have a lighter, softer texture, but it’s not necessary. A great way to prepare them is in tabbouleh, as a substitute for bulgur wheat. Suddenly, what is often only a small part of a Middle-Eastern mezze platter is elevated to a main dish.

by Jeff Schwarz And Greg Kessler

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Middle EasternSide Dish

Servings

4 servings

Total time

1h 15m

Calories / serving

268 kcal

Ingredients (10)

serves

1 cup wheat berries, presoaked for eight hours (if possible) and drainedwheat-berries
1 small cucumber, peeled and cored to remove seeds, then dicedcucumber
1 pint (about 2 cups) baby heirloom or grape tomatoes, halved lengthwisetomato
4 scallions, thinly slicedscallion
1 cup tightly packed flat-leaf parsley leaves
½ cup tightly packed mint leaves
3 tablespoons extra virgin olive oilextra-virgin-olive-oil
3 tablespoons lemon juicelemon-juice
2 tablespoons salt, dividedsalt
Black pepperpepper

Instructions (6 steps)

01Add wheat berries, 4 cups of water and a tablespoon of salt to a medium saucepan, and bring to a boil over high heat. Reduce the heat and bring to a simmer, then cook for 45 to 50 minutes. Drain and set aside to cool.
02Place the cucumber, tomatoes and scallions in a large bowl.
03Finely chop the parsley and mint together, and add them to the large bowl.

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Rich recipe — supports nutrition-aware planning.