Wheat-Berry Tabbouleh

By Jeff Schwarz and Greg Kessler

Published August 12, 2013

  • Greg Kessler
Media 1 of 1
Total Time
1 hour 15 minutes
Rating
5(25)
Comments
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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.

Featured in: A Chef in the Field | Wheat Berries

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Ingredients

Yield:4 servings

  • 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

Ingredient Substitution Guide
Nutritional analysis per serving (4 servings)

40 grams carbs; 268 calories; 8 grams monosaturated fat; 1 gram polyunsaturated fat; 2 grams saturated fat; 11 grams fat; 8 grams fiber; 520 milligrams sodium; 6 grams protein; 4 grams sugar

Note: The information shown is Edamam’s estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.

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Preparation

  1. Step 1

    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.

  2. Step 2

    Place the cucumber, tomatoes and scallions in a large bowl.

  3. Step 3

    Finely chop the parsley and mint together, and add them to the large bowl.

  4. Step 4

    Add the cooled wheat berries to the mixture, and mix in the olive oil and lemon juice.

  5. Step 5

    Add remaining salt and pepper to taste.

  6. Step 6

    Serve at room temperature.

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Ratings

5 out of 5
25 user ratings
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Comments

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Myra

Cooked wheat berries in the slow cooker‐ 3 hrs on high. Used regular tomatoes, 2T each oil and lemon also added some zatar and alepo pepper and feta cheese.

quinoa worked!

My wheat berries were stale so I followed the recipe precisely but substituted quinoa. It is bright and delicious!

Es

Bob's Red Mill soft white wheat berries give a great crunch. I soaked them for a couple of hours before cooking. Not sure that made any difference but the final result was very nice.

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