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

Register

Yourself today!

What's happening
around victoria

  • Wodonga Aquatic Venue & Exercise Space (WAVES)
    8 Mactier Ave, Wodonga VIC 3690
  • Lakes Entrance parkrun
    30 March 2019

Daily Activity Tips

Physical activity helps promote healthy growth and development, build strong bones and muscles, helps improve sleep and helps improve confidence and self esteem in children.

© Department of Health & Human services, State Government of Victoria
https://www.activeapril.vic.gov.au/news/wheat-berry-and-quinoa-tabouleh/
Privacy Statement: https://www.activeapril.vic.gov.au/privacy-policy/
Copyright & Disclaimer Notice: https://www.activeapril.vic.gov.au/copyright-disclaimer/