Mixed Grain Tabbouleh Recipe

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Ingredients

Count

Nutrition

3364

Calories

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Ingredients:

Serving

1 cup quinoa
1 cup pearl barley
1 cup wheat berries , faro , or spelt
1/2 cup fresh lemon juice
1/2 cup chopped fresh mint
1 1/2 cups chopped fresh flat-leaf parsley
2 cups cherry tomatoes, halved
1 large english cucumber, peeled and diced
6 green onions, thinly sliced
3/4 cup extra-virgin olive oil
1/2 tsp sea salt
1/2 tsp freshly ground black pepper

Directions:

Cook each grain separately in 2 cups water and 1 teaspoon salt. Cover and bring to a boil. Turn heat to low; simmer quinoa 20 minutes, barley 35 minutes, and wheat berries 55 minutes, or until water is absorbed and grains are tender. Let sit, covered, 15 minutes. Combine grains in a bowl, and let cool. (Grains may be cooked up to 3 days in advance and refrigerated.) Stir in lemon juice and remaining ingredients.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	3364.12 Kcal (14085 kJ)
Calories from fat	1751.67 Kcal
		% Daily Value*
Total Fat	194.63g	299%
Sodium	1317.01mg	55%
Potassium	3925.39mg	84%
Total Carbs	335.55g	112%
Sugars	18.95g	76%
Dietary Fiber	69.52g	278%
Protein	59.49g	119%
Vitamin C	253.9mg	423%
Vitamin A	5.9mg	197%
Iron	1053.7mg	5854%
Calcium	622mg	62%

Amount Per 100 g
Calories	228.46 Kcal (957 kJ)
Calories from fat	118.96 Kcal
		% Daily Value*
Total Fat	13.22g	299%
Sodium	89.44mg	55%
Potassium	266.58mg	84%
Total Carbs	22.79g	112%
Sugars	1.29g	76%
Dietary Fiber	4.72g	278%
Protein	4.04g	119%
Vitamin C	17.2mg	423%
Vitamin A	0.4mg	197%
Iron	71.6mg	5854%
Calcium	42.2mg	62%

* 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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Recipe Tags

< 200 kcals

Weightwatchers Points

82.7

Points
86

PointsPlus

Good Points

saturated fat free,
low sodium,
cholesterol free,
good source of fiber

Bad Points

High in Sodium,
High in Total Fat

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