WHEAT-BERRY TABBOULEH
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.
Provided by Jeff Schwarz And Greg Kessler
Categories side dish
Time 1h15m
Yield 4 servings
Number Of Ingredients 10
Steps:
- Add 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.
- Place the cucumber, tomatoes and scallions in a large bowl.
- Finely chop the parsley and mint together, and add them to the large bowl.
- Add the cooled wheat berries to the mixture, and mix in the olive oil and lemon juice.
- Add remaining salt and pepper to taste.
- Serve at room temperature.
Nutrition Facts : @context http, Calories 270, UnsaturatedFat 9 grams, Carbohydrate 40 grams, Fat 11 grams, Fiber 8 grams, Protein 7 grams, SaturatedFat 2 grams, Sodium 551 milligrams, Sugar 4 grams
WHEAT BERRY TABBOULEH SALAD
Make and share this Wheat Berry Tabbouleh Salad recipe from Food.com.
Provided by palousebrand
Categories < 60 Mins
Time 1h
Yield 6 serving(s)
Number Of Ingredients 13
Steps:
- Place water in large bowl.
- Add wheat and allow to soak until the liquid is absorbed and wheat is tender, approximately 1 hour.
- Thoroughly drain and pat dry.
- Spread drained wheat berries thinly on a baking or cookie sheet and place in oven at 200° until very dry, usually about 1 hour until dry enough to crack easily in a Roller Flaker Mill until moderately fine - the consistency of cracked wheat.
- Sift out the smallest flour-like bits (they will form a paste you don't want in your recipe).
- Bring 1 cup water to a boil, add 1/2 cup Bulgur Wheat and boil for 5-10 minutes.
- When bulgur is done, drain off any excess water and place in a large bowl. Add 2 tablespoons of the olive oil, 1 tablespoons lemon juice, and salt. Toss to coat the grain.
- Add herbs and vegetables, reserving ½ of the diced tomatoes and toss.
- Add 2 more tablespoons olive oil, 1 more tablespoons lemon juice, allspice, cinnamon and pepper. Toss again, taste and adjust seasonings to taste.
- Garnish with remaining diced tomatoes and a few whole mint leaves.
- Serve immediately over gem lettuce for a salad, or serve with crackers, cucumber slices, fresh bread or pita chips for hors d oeuvres.
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WHEAT BERRY TABBOULEH RECIPE | MYRECIPES
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- Bring wheat berries and soaking water to a boil over medium-high heat. Reduce heat, cover, and simmer 45 to 50 minutes or until tender. Drain wheat berries, and cool.
- Stir together wheat berries, tomatoes, and next 11 ingredients until well blended. Serve immediately, or cover and chill up to 2 days. Garnish, if desired.
- *3 cups quick-cooking barley may be substituted for wheat berries. Sauté barley in 2 Tbsp. hot olive oil in a Dutch oven over medium-high heat 5 to 6 minutes or until barley is lightly browned. Stir in 6 cups water. Bring to a boil over medium-high heat; reduce heat, cover, and simmer 10 to 12 minutes or until tender. Remove from heat, and let stand 5 minutes. Drain barley, and cool. Stir together barley, tomatoes, and next 7 ingredients. Stir in lime juice and next 3 ingredients just before serving. Garnish, if desired.
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- 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).
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