Wheat berry and quinoa tabouleh


Prep time1 hour
Meal categorySalad
Recipe sourceGrains & Legumes Nutrition Council


Switch up your side and enjoy this colourful Middle Eastern dish with your next main meal.


1Cupwheat berries (wheat grains)
1⁄3Cupwhite quinoa
2⁄3Cupsalt reduced vegetable or chicken stock
200Gramgrape tomatoes (halved)
3⁄4Cupchopped fresh continental parsley
1⁄2CupChopped fresh mint
2 green onions (thinly sliced)
1⁄4Cupfresh lemon juice
2Tablespoon (Metric)extra virgin olive oil
  lemon wedges (to serve)


  1. Place wheat in a saucepan with 3 cups of water and bring to the boil. Reduce heat to low, cover and cook for 50 – 60 minutes or until wheat is tender. Drain and set aside to cool.
  2. Meanwhile, add quinoa and stock to a small saucepan. Bring to the boil then reduce heat to low. 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.
  3. Add quinoa, tomatoes, parsley, mint and onion to the wheat. Toss to combine.
  4. Combine lemon juice and oil in a jug and season with salt and pepper to taste. Pour over wheat mixture. Toss to combine.
  5. Serve with lemon wedges.


Each serve of this recipe provides (minimum):
  • approx 1 serve of grain foods
Nutrition Information (per serve)
  • Energy: 817kJ
  • Protein: 4.9g
  • Total fat: 6.9g
  • Saturated fat: 1.1g
  • Carbohydrate: 28.7g
  • Fibre: 5.9g
  • Sodium: 125mg



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