3.8 from 12 votes
Jeweled Tabbouleh
Jeweled Tabbouleh Salad is a healthy Mediterranean cracked wheat recipe studded with colorful pomegranate arils, dried fruits and nuts.
Prep Time
15 mins
Total Time
15 mins
Servings:
4
Calories:
766 kcal
Course:
Side Dish, Salad
Cuisine:
Mediterranean
Ingredients
- 2 cups cracked wheat measure AFTER soaking, soaked
- 2 cups wheat berries measure AFTER cooking, cooked
- 1/4 cup extra virgin olive oil
- 1/4 cup lemon juice about 1 large lemon, fresh
- salt freshly cracked black pepper
- black pepper freshly cracked black pepper
- 2 bunches parsley washed well, stems removed, finely minced (I pulsed it in a food processor, fresh
- 8 mint leaf finely chopped, fresh
- 1/2 English cucumber unpeeled and finely diced
- 1/2 red onion finely diced, medium
'jewels'
- 1/2 cup pistachios rough chopped, raw
- 1/2 cup dried apricot finely diced
- 1/4 cup almonds rough chopped, blanched
- 1/4 cup golden raisins
- 1/2 cup pomegranate arils (seeds from the pomegranate)
Instructions
- You will need 2 cups soaked cracked wheat and 2 cups cooked wheat berries. Follow the directions on the packages. Once soaked and cooked, measure out 2 cups each and put in a large bowl.
- Mix the dressing by whisking the olive oil and lemon juice together. Pour it over the wheat and toss to combine well. Season with 1/2 tsp salt and lots of fresh cracked black pepper. Toss again.
- Add the minced parsley, mint, cucumber, and red onion, toss well. Cover and refrigerate for at least an hour.
- Toss the salad again, and taste to adjust any of the seasonings. When you are ready to serve, top with the 'jewels'. Garnish with a few mint or parsley leaves.
Cup of Yum
Nutrition Information
Serving
1
Calories
766kcal
(38%)
Carbohydrates
117g
(39%)
Protein
23g
(46%)
Fat
29g
(45%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
5g
(29%)
Monounsaturated Fat
16g
(80%)
Trans Fat
0.003g
(0%)
Sodium
24mg
(1%)
Potassium
1045mg
(22%)
Fiber
21g
(84%)
Sugar
20g
(40%)
Vitamin A
3152IU
(63%)
Vitamin C
50mg
(56%)
Calcium
127mg
(13%)
Iron
8mg
(44%)
Nutrition Facts
Serving: 4 Serving
Amount Per Serving
Calories 766
% Daily Value*
| Serving | 1 | |
| Calories | 766kcal | 38% |
| Carbohydrates | 117g | 39% |
| Protein | 23g | 46% |
| Fat | 29g | 45% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 5g | 29% |
| Monounsaturated Fat | 16g | 80% |
| Trans Fat | 0.003g | 0% |
| Sodium | 24mg | 1% |
| Potassium | 1045mg | 22% |
| Fiber | 21g | 84% |
| Sugar | 20g | 40% |
| Vitamin A | 3152IU | 63% |
| Vitamin C | 50mg | 56% |
| Calcium | 127mg | 13% |
| Iron | 8mg | 44% |
* Percent Daily Values are based on a 2,000 calorie diet.