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Add a photoI love tabbouleh. This recipe is a slight departure from tradition, using wheat berries versus the usual cracked wheat. The wheat berries add more body and crunch. I also added quinoa to round it out to a full dinner salad versus a side salad..
Ингредиенты
- 1 1/2 cups of cooked wheat berries
- 1 cup of cooked quinoa
- 1/4 cup of sliced green onions
- 3/4 cup of finely chopped, seedless cucumber
- 3/4 cup of chopped tomato
- 1/2 cup of fresh parsley, finely chopped
- 1 tablespoon of fresh mint, finely chopped
- Juice from 1 fresh lemon (about 3 tablespoons)
- 3 tablespoons of extra virgin olive oil
- 1/4 teaspoon of sea salt
Инструкции
- Place the wheat berries in a medium saucepan, cover
- completely with water and bring to a boil. Reduce
- heat to simmer and cook for about 30 minutes.
- In another smaller saucepan place the quinoa and
- bring to a boil. Reduce to a simmer and cook for
- about 15 minutes or until water is absorbed.
- When the wheat berries are cooked, rinse with cold
- water. Do not drain completely or the wheat berries
- will dry out quickly.
- After the quinoa is cooked and the water absorbed,
- allow both the wheat berries and quinoa to cool.
- In a large bowl combine the tomatoes, cucumber, parsley,
- green onions and mint. Add in the wheat berries and quinoa
- and thoroughly mix.
- In a small jar with a lid, combine lemon oil, olive oil and salt.
- Place the lid on tightly and shake the jar vigorously in order
- to mix the dressing well.
- Pour the dressing over the tabbouleh and toss to mix well.
- Serve immediately or chill in refrigerator for later.
- Serve the tabbouleh with toasted pita wedges and hummus
- and some kalamata olives. A fresh fruit side of orange
- wedges or apricot slices completes the meal.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 143g | |
| Recipe makes 6 servings | |
| Calories 206 | |
| Calories from Fat 78 | 38% |
| Total Fat 8.79g | 11% |
| Saturated Fat 1.16g | 5% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 105mg | 4% |
| Potassium 353mg | 10% |
| Total Carbs 27.87g | 7% |
| Dietary Fiber 4.5g | 15% |
| Sugars 7.02g | 5% |
| Protein 5.08g | 8% |
