Wheat Berry Tabbouleh Recipe

Name: Wheat Berry Tabbouleh
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 3 cups hard wheat berries*; ½ cups water; 2 medium tomatoes, seeded and chopped; 1 cup pine nuts, toasted; 2/3 cup chopped dried apricots; 2/3 cup chopped dried mango; 2/3 cup sweetened dried cranberries; 2/3 cup golden raisins; 2/3 cup chopped fresh cilantro; 1/3 cup diced celery; 1/3 cup fresh lime juice; 1 tablespoon olive oil; 1 teaspoon salt; 1 teaspoon freshly ground pepper; Garnish: fresh parsley sprigs

Servings: persons

3 cups hard wheat berries*
½ cups water
2 medium tomatoes, seeded and chopped
1 cup pine nuts, toasted
2/3 cup chopped dried apricots
2/3 cup chopped dried mango
2/3 cup sweetened dried cranberries
2/3 cup golden raisins
2/3 cup chopped fresh cilantro
1/3 cup diced celery
1/3 cup fresh lime juice
1 tablespoon olive oil
1 teaspoon salt
1 teaspoon freshly ground pepper
Garnish: fresh parsley sprigs

1
Soak wheat berries in 12 cups water in a large Dutch oven 24 hours.
2
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.
3
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.
4
*3 cups quick-cooking barley may be substituted for wheat berries. Saute 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.

487

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

No additional tips available.

No specific allergen information. Please check the ingredient list for possible allergens.

How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 15 ingredients. The key ingredients include: 3 cups hard wheat berries*, ½ cups water, 2 medium tomatoes, seeded and chopped, 1 cup pine nuts, toasted, and more.

Yes, Wheat Berry Tabbouleh falls under the Salads category and is a great choice for this type of meal.

Keep refrigerated in an airtight container and enjoy within 1–2 days for the best freshness. Best served cold — no reheating needed.

Wheat Berry Tabbouleh

How did you like this recipe?

Frequently Asked Questions