Best 2 Wheat Berry Tabbouleh Recipes

**Wheat Berry Tabbouleh**

Discover a delightful twist on the classic tabbouleh salad with this wheat berry version. This wholesome and flavorful dish combines the nutty flavor of wheat berries with the freshness of herbs, tomatoes, cucumbers, and a zesty lemon-tahini dressing. The wheat berries add a satisfying chew and extra fiber, while the combination of herbs and vegetables creates a vibrant and refreshing salad that's perfect for any occasion. Enjoy this wheat berry tabbouleh as a light lunch, a healthy side dish, or even as a flavorful vegetarian main course. With its vibrant colors, tantalizing aroma, and delicious taste, this salad is sure to impress your taste buds and leave you feeling satisfied.

**Additional Recipes Included:**

**1. Quinoa Tabbouleh:** This recipe offers a gluten-free alternative to the wheat berry tabbouleh, using quinoa as the main grain. With its fluffy texture and mild flavor, quinoa blends seamlessly with the herbs, vegetables, and dressing, creating a light and refreshing salad.

**2. Cauliflower Tabbouleh:** Experience a low-carb and keto-friendly version of tabbouleh with this cauliflower-based recipe. Finely chopped cauliflower replaces the wheat berries, providing a crunchy texture and a neutral flavor that allows the herbs, vegetables, and dressing to shine through.

**3. Lentil Tabbouleh:** Explore a protein-packed variation of tabbouleh made with lentils. These tiny legumes add a hearty texture and a boost of plant-based protein to the salad. The lentils are cooked until tender and then combined with herbs, vegetables, and a tangy lemon-tahini dressing.

Check out the recipes below so you can choose the best recipe for yourself!

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:

For the best flavor, use fresh herbs. If you can't find fresh herbs, you can use dried herbs, but use half the amount.
Rinse the wheat berries well before cooking. This will help to remove any dirt or debris.
Cook the wheat berries according to the package directions. Be sure to use a large pot, as the wheat berries will expand as they cook.
Once the wheat berries are cooked, drain them well and let them cool slightly.
To make the dressing, whisk together the olive oil, lemon juice, honey, salt, and pepper. You can also add a pinch of cumin or coriander for extra flavor.
Combine the cooled wheat berries, chopped vegetables, herbs, and dressing in a large bowl. Toss to coat evenly.
Serve the tabbouleh immediately or chill it for later.

Conclusion:

Wheat berry tabbouleh is a delicious and healthy salad that is perfect for summer gatherings. It is also a great way to use up leftover wheat berries. With its bright flavors and colorful appearance, this salad is sure to be a hit at your next party or potluck. So next time you're looking for a refreshing and healthy salad, give wheat berry tabbouleh a try. You won't be disappointed!