Department of Health & Human Services
Premiers Active April

Wheat Berry and Quinoa Tabouleh

Switch up your side and enjoy this colourful Middle Eastern dish with your next main meal.

Preparation Time: 1 hour
Serves: 
6

Ingredientsrecipes-wheatberry-tabouleh

  • 1 cup wheat berries (wheat grains)
  • 1/3 cup white quinoa
  • 2/3 cup salt reduced vegetable or chicken stock
  • 200 grams grape tomatoes (halved)
  • 3/4 cup chopped fresh continental parsley
  • 1/2 cup chopped fresh mint
  • 2 green onions (thinly sliced)
  • 1/4 cup fresh lemon juice
  • 2 tbsp (metric) 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.

Each serve of this recipe provides (minimum):

  • 1 serve of grain foods (approx.)

Nutrition Information

Average Quantity Per Serve
Energy 817kJ
Protein 4.9g
Sodium 125mg
Total fat 6.9g
Saturated fat 1.1g
Carbohydrates 28.7g
Fibre 5.9g

activeapril-nutrition-logoRecipe Source

Recipe selected by Nutrition Australia. For more delicious and healthy recipes for you and your family, visit the Nutrition Australia website.

Source: Grains & Legumes Nutrition Council

Last updated: February 22, 2017 at: 10:39 am

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