Best 2 Wheat Berry Tabbouleh Recipes

Wheat berry tabbouleh is a delicious and healthy grain salad that is perfect for a summer meal. It is made with cooked wheat berries, fresh vegetables, herbs, and a tangy dressing. Wheat berries are a good source of fiber, protein, and iron, and they have a chewy texture that is perfect for salads. Vegetables such as tomatoes, cucumbers, and parsley add flavor and crunch to the dish. Herbs like mint and oregano add a pop of freshness, while a dressing made with olive oil, lemon juice, and garlic ties all the ingredients together. Wheat berry tabbouleh is a refreshing and flavorful dish that is perfect for a light lunch or dinner.

Here are our top 2 tried and tested recipes!

WHEAT-BERRY TABBOULEH

Wheat-Berry Tabbouleh image

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

Ingredients

1 cup wheat berries, presoaked for eight hours (if possible) and drained
1 small cucumber, peeled and cored to remove seeds, then diced
1 pint (about 2 cups) baby heirloom or grape tomatoes, halved lengthwise
4 scallions, thinly sliced
1 cup tightly packed flat-leaf parsley leaves
½ cup tightly packed mint leaves
3 tablespoons extra virgin olive oil
3 tablespoons lemon juice
2 tablespoons salt, divided
Black pepper

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

Wheat Berry Tabbouleh Salad image

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

Ingredients

1 cup water
1/2 cup hard red wheat
1 fresh lemon, juice of
2 bunches of fresh flat leaf parsley, washed and dried and chopped
1 large bunch mint, washed and dried
2 scallions
3 medium tomatoes, diced
1 small cucumber, diced
4 tablespoons of extra-virgin olive oil, divided
1/2 teaspoon kosher salt
1/4 teaspoon ground allspice
1/4 teaspoon cinnamon
1/4 teaspoon ground black pepper

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.

Tips:

Use fresh, high-quality ingredients. This will make a big difference in the flavor of your tabbouleh.
Soak the wheat berries overnight. This will soften them and make them easier to digest.
Rinse the wheat berries thoroughly before cooking. This will remove any dirt or debris.
Cook the wheat berries according to package directions. Be sure to not overcook them, or they will become mushy.
Let the wheat berries cool completely before assembling the tabbouleh. This will prevent the tabbouleh from becoming watery.
Use a light hand when mixing the tabbouleh. You don't want to overmix it, or it will become mushy.
Taste the tabbouleh and adjust the seasonings as needed. You may want to add more lemon juice, olive oil, or salt.
Serve the tabbouleh immediately, or chill it for later. It can be stored in the refrigerator for up to 3 days.

Conclusion:

Wheat berry tabbouleh is a delicious and refreshing salad that is perfect for summer. It is packed with flavor and nutrients, and it is a great way to use up leftover wheat berries. Whether you are serving it as a main course or a side dish, this tabbouleh is sure to be a hit. So next time you are looking for a healthy and delicious salad, give wheat berry tabbouleh a try.