Mediterranean Tabbouleh

Mediterranean Tabbouleh is fresh and filling and a very easy recipe. A little preparation then things are just tossed together. Great salad or side dish.

This is not your mother’s tabbouleh but a new updated twist using three grains. I fell in love with unusual grains this year and have been experimenting more and more. The grains are easy to find these days and I am so happy!

Let me tell you a little story. So here I am in the kitchen and I have all my ingredients for this recipe all lined up on the counter. I take a peek in the couscous box thinking how pretty – then I set it down. I cut off the top of my bag of red wheat berries and look inside. Ohhh, ahhh.

Then it gets set back on the counter. Very clumsily I might add because it falls over and the berries start rolling … and bouncing. The sound is kind of nice if you didn’t really know what was happening.

I grab the bag to set it back up to stop the avalanche and I hit the couscous box. Stop the insanity! Luckily it was aimed more towards the back of the counter so only a few of those roll onto the floor. Sigh.

Everything gets picked up and cleaned and I get back into making Mediterranean Tabbouleh. It didn’t take long and it sure was good!

 

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5 from 3 votes

Mediterranean Tabbouleh

Mediterranean Tabbouleh is fresh and filling and a very easy recipe. 

Course Salad

Cuisine Mediterranean

Prep Time 10 minutes

Cook Time 50 minutes

Total Time 1 hour

Servings 6 Servings

Calories 259kcal

Author Ginny McMeans

Ingredients

• 1/2 cup wheat berries - red, cooked
• 1/2 cup couscous - cooked
• 1/2 cup quinoa - cooked
• 1/4 cup lemon juice - freshly squeezed, about 2 lemons
• 1/4 cup extra virgin olive oil
• 1/2 cup scallions - chopped
• 1 cup flat-leaf parsley - chopped
• 1/2 cup fresh mint leaves - chopped
• 1 cup cucumber - seeded, diced very small
• 3/4 cup tomatoes - diced, such as plum or Roma
• 2 teaspoons sea salt
• 1 teaspoon ground black pepper

Instructions

• Start cooking the red wheat berries first because they take the longest. Follow the package directions.
• While the red wheat berries cook the couscous and quinoa according to their package directions. You can substitute vegetable broth for water when cooking but it's not necessary.
• Drain and add all of the cooked grains to a bowl.
• Add the oil, scallions, parsley, mint, cucumber, tomatoes, sea salt and pepper.
• Mix well.
• Season to taste and serve or cover and refrigerate.
• You can not freeze this salad. It is best fresh and actually improves after being kept in the refrigerator a day or two.

Notes

I recommend pre-cooking more of all three grains than what is needed for this recipe. Then you'll have extra throughout the week to toss into other dishes.

 

Nutrition

Nutrition Facts

Mediterranean Tabbouleh

Amount Per Serving (1 Serving)

Calories 259 Calories from Fat 90

% Daily Value*

Total Fat 10g 15%

Saturated Fat 1g 5%

Sodium 787mg 33%

Potassium 288mg 8%

Total Carbohydrates 36g 12%

Dietary Fiber 5g 20%

Sugars 1g

Protein 7g 14%

Vitamin A 25.1%

Vitamin C 28.2%

Calcium 5.1%

Iron 13.6%

* Percent Daily Values are based on a 2000 calorie diet.