Mixed Grain Tabbouleh

Vegetarian
Vegan
Dairy Free
Very Healthy
Health score
74%
Mixed Grain Tabbouleh
45 min.
10
248kcal

Suggestions


Welcome to a delightful culinary journey where tradition meets health in the vibrant Mixed Grain Tabbouleh! This Mediterranean-inspired dish is bursting with fresh flavors and wholesome goodness, making it the perfect addition to any meal. Whether you're serving it as a side dish, starter, or a nutritious snack, this tabbouleh is sure to impress your family and friends with its colorful presentation and tantalizing taste.

Imagine the crunch of crisp cucumber, the juiciness of ripe cherry tomatoes, and the refreshing aromas of parsley and mint all harmonizing together. Combined with a trio of nutritious grains—quinoa, pearl barley, and wheat berries—this tabbouleh is not only delicious but incredibly satisfying and healthy. Each bite offers a perfect balance of textures and flavors, complemented by a zesty dressing of fresh lemon juice and extra-virgin olive oil.

This vegetarian and vegan-friendly dish is also dairy-free and rich in nutrients, making it a wonderful choice for anyone looking to eat healthier without sacrificing taste. At just 248 calories per serving, you can enjoy this filling salad guilt-free! Plus, it’s easy to prepare and can be made ahead of time, saving you precious moments in the kitchen. So, gather your ingredients and let’s create a bowl of vibrant Mixed Grain Tabbouleh that’s not only beautiful but also nourishing.

Ingredients

  • 0.5 teaspoon pepper black freshly ground
  • cups cherry tomatoes halved
  • large cucumber diced english peeled
  • 1.5 cups parsley fresh chopped
  • 0.5 cup mint leaves fresh chopped
  •  spring onion thinly sliced
  • 0.5 cup juice of lemon fresh
  • 0.8 cup olive oil extra virgin extra-virgin
  • cup quick-cooking barley 
  • cup quinoa 
  • 0.5 teaspoon sea salt 
  • cup wheat berries 

Equipment

  • bowl

Directions

  1. 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.
  2. Let sit, covered, 15 minutes.
  3. 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.

Nutrition Facts

Calories248kcal
Protein12.51%
Fat17.21%
Carbs70.28%

Properties

Glycemic Index
9.6
Glycemic Load
0.21
Inflammation Score
-8
Nutrition Score
16.585652258085%

Flavonoids

Eriodictyol
1.29mg
Hesperetin
1.99mg
Naringenin
0.17mg
Apigenin
19.53mg
Luteolin
0.41mg
Kaempferol
0.27mg
Myricetin
1.34mg
Quercetin
1.06mg

Nutrients percent of daily need

Calories:248.19kcal
12.41%
Fat:4.93g
7.58%
Saturated Fat:0.66g
4.11%
Carbohydrates:45.3g
15.1%
Net Carbohydrates:37.24g
13.54%
Sugar:1.96g
2.17%
Cholesterol:0mg
0%
Sodium:129.9mg
5.65%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.06g
16.13%
Vitamin K:170.81µg
162.68%
Manganese:0.73mg
36.59%
Fiber:8.06g
32.24%
Vitamin C:26.39mg
31.99%
Vitamin A:1110.81IU
22.22%
Iron:3.02mg
16.78%
Folate:65.16µg
16.29%
Magnesium:64.52mg
16.13%
Phosphorus:148.09mg
14.81%
Selenium:9.29µg
13.28%
Copper:0.25mg
12.46%
Potassium:357.26mg
10.21%
Vitamin B6:0.19mg
9.58%
Vitamin B1:0.13mg
8.99%
Zinc:1.21mg
8.08%
Vitamin E:1.19mg
7.92%
Vitamin B3:1.57mg
7.87%
Vitamin B2:0.12mg
6.82%
Calcium:55.11mg
5.51%
Vitamin B5:0.37mg
3.7%
Source:My Recipes