Wheat berry and quinoa tabouleh

Prep Time 10 minutes
Cook Time 1 hour
Ingredients 9
Difficulty Easy
Servings 6

A tasty wholegrain-rich tabouleh, full of nutrients, flavour and colour. This is the perfect accompaniment to steamed fish or grilled chicken or lamb strips. If you have leftovers why not add them to a wholegrain wrap with lamb strips and a small dollop of Greek yoghurt.

Wheat berry and quinoa tabouleh

A tasty wholegrain-rich tabouleh, full of nutrients, flavour and colour. This is the perfect accompaniment to steamed fish or grilled chicken or lamb strips. If you have leftovers why not add them to a wholegrain wrap with lamb strips and a small dollop of Greek yoghurt.

Ingredients

  • 1 cup wheat berries (wheat grains)
  • 1/3 cup white quinoa
  • 2/3 cup salt reduced vegetable or chicken stock
  • 200 g grape tomatoes, halved ¾ cup chopped fresh continental parsley
  • 1/2 cup chopped fresh mint
  • 2 green onions, thinly sliced
  • 1/4 cup fresh lemon juice
  • 2 tablespoons extra virgin olive oil
  • Lemon wedges, to serve

 

Method

  1. Place wheat in a saucepan with 3 cups of water and bring to the boil. Reduce heat to low, cover and cook for 50 – 60 minutes or until wheat is tender. Drain and set aside to cool.
  2. Meanwhile, add quinoa and stock to a small saucepan. Bring to the boil then reduce heat to low. Cover and cook for 10 – 12 minutes or until stock is absorbed and quinoa is tender. Fluff with a fork and set aside to cool.
  3. Add quinoa, tomatoes, parsley, mint and onion to the wheat. Toss to combine.
  4. Combine lemon juice and oil in a jug and season with salt and pepper to taste. Pour over wheat mixture. Toss to combine.
  5. Serve with lemon wedges.

 

Nutrition Information (per serve)

 

Energy (kJ) 817
Protein (g) 4.9
Fat  – Total (g) 6.9
–  Saturated fat (g) 1.1
Carbohydrate     – Total (g) 28.7
Fibre (g) 5.9
Sodium (mg) 125

 

 

Provider acknowledgement

Recipe and image reproduced with permission from Grains & Legume Nutrition Council  www.glnc.org.au .

 

Disclaimer: The above recipe meets Diabetes NSW & ACT nutrient criteria. However, the opinions expressed on www.glnc.org.au do not necessarily reflect the views of Diabetes NSW & ACT.

 

Please note the serving size listed is to be used as a guide only. Consider your own individual nutrient and carbohydrate requirements and adjust the serving size as needed. If you are unsure of your requirements consult an Accredited Practising Dietitian (APD) for individualised advice.