Barley Tabouli Recipe

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Ingredients

Count

Nutrition

327

Calories

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Ingredients:

Serving

3 cups cooked & chilled pearl barley
1 1/2 cups fresh parsley
1/2 cup fresh mint
or
1/4 cup dried mint
1/2 cup green or red onion, finely chopped
1 small cucumbers
3 tomatoes
1/4 cup olive oil
1/4 cup fresh lemon juice
1/2 tsp cinnamon
1 tsp salt
freshly ground pepper to taste

Directions:

Place 1 cup (250 mL) pearl barley in 2 cups (625 mL) water with 1 tsp (5 mL) salt. Bring water to boil. Cover and simmer for 35 minutes. Chill.
Place cooked barley, parsley and mint into a food processor and process for 30 seconds (don't overdo it). Peel the cucumber if desired, coarsely chop it and put in large bowl with the barley mixture. Whisk together the olive oil, lemon juice, cinnamon, salt and pepper. Add to cucumber-barley mixture and mix well. Chop tomatoes and stir in shortly before serving. Garnish with fresh mint leaves. Serves 4 to 6.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	327.31 Kcal (1370 kJ)
Calories from fat	127.95 Kcal
		% Daily Value*
Total Fat	14.22g	22%
Sodium	615.44mg	26%
Potassium	682.29mg	15%
Total Carbs	43.27g	14%
Sugars	2.92g	12%
Dietary Fiber	11.03g	44%
Protein	3.99g	8%
Vitamin C	58mg	97%
Vitamin A	2.2mg	74%
Iron	268.8mg	1493%
Calcium	152.1mg	15%

Amount Per 100 g
Calories	105.4 Kcal (441 kJ)
Calories from fat	41.2 Kcal
		% Daily Value*
Total Fat	4.58g	22%
Sodium	198.18mg	26%
Potassium	219.7mg	15%
Total Carbs	13.93g	14%
Sugars	0.94g	12%
Dietary Fiber	3.55g	44%
Protein	1.29g	8%
Vitamin C	18.7mg	97%
Vitamin A	0.7mg	74%
Iron	86.6mg	1493%
Calcium	49mg	15%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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