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Quinoa & Wheat Berry Tabouleh

Serves: 6 as a side dish

Preparation time: 10 minutes

Cooking time: 1 hour

Ingredients

  • 1 cup wheat berries (wheat grains) or brown rice or risoni
  • ¹⁄³cup white quinoa
  • ²⁄³ cup salt reduced vegetable or chicken stock
  • 200 g grape tomatoes, halved
  • ¾ cup chopped fresh continental parsley
  • ½ cup chopped fresh mint
  • 2 green onions, thinly sliced
  • ¼ cup fresh lemon juice
  • 2 tablespoons 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.
  2. Reduce heat to low, cover and cook for 50 – 60 minutes or until wheat is tender. Drain and set aside to cool.
  3. Meanwhile, add quinoa and stock  to a small saucepan. Bring to the boil  then reduce heat to low.
  4. 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.
  5. Add quinoa, tomatoes, parsley,  mint and onion to the wheat.  Toss to combine.
  6. Combine lemon juice and oil in a  jug and season with salt and pepper to taste. Pour over wheat mixture. Toss to combine.
  7. Serve with lemon wedges

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Stay up to date with the latest in nutrition, plus tips, recipes and a whole lot more.


By submitting this form, you are consenting to receive marketing emails from: Grains & Legumes Nutrition Council, Level 1, 40 Mount Street, North Sydney, 2060, http://www.glnc.org.au. You can revoke your consent to receive emails at any time by using the SafeUnsubscribe® link, found at the bottom of every email. Emails are serviced by Constant Contact