Wheat-Berry Tabbouleh

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.

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

• Nutritional Information

  • Nutritional analysis per serving (4 servings)

    263 calories; 11 grams fat; 1 gram saturated fat; 7 grams monounsaturated fat; 1 gram polyunsaturated fat; 38 grams carbohydrates; 7 grams dietary fiber; 3 grams sugars; 6 grams protein; 1119 milligrams sodium

  Note: Nutrient information is not available for all ingredients. Amount is based on available data.
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4 servings

Preparation

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. Place the cucumber, tomatoes and scallions in a large bowl.
3. Finely chop the parsley and mint together, and add them to the large bowl.
4. Add the cooled wheat berries to the mixture, and mix in the olive oil and lemon juice.
5. Add remaining salt and pepper to taste.
6. Serve at room temperature.

1 hour 15 minutes