Quinoa & Wheat Berry Tabouleh

Provides
2.5 serves of whole grain Each serve is 16g of whole grain. GLNC recommends 3 serves daily.

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