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Wheat Berry Tabouli with Fresh Mint

A customer recently asked for a tabouli made with something other than bulgar wheat. Wheat berries came to mind as I like their chewy texture. After assembling this salad, I find the scale of the wheat berry is great with the diced tomatoes and cucumber. This is a favorite standby in the Jewish world. I've added canned garbanzo beans and fresh mint to the salad. The texture of the garbanzo beans contrasts nicely with the wheat berry. I like the way the mint follows the garlicky lemon burst of flavor in my mouth. 

Fresh everything is key to the salad's success. Aesthetically, the scale of the cucumber and tomato dice is important. A small regular dicing suggests a certain amount of 'romance', a delicate touch. Big, chunky, irregular hacking of vegetables is my pet peeve. Yes, it matters. Be sure to taste the salad after it has had time to meld and correct the seasonings if necessary.

Kosher Status: Parve
Number of servings: 8 - 12
Main Ingredient(s): Tomatoes - Fresh, English Cucumbers
Preparation Time: 00:20
Cooking Time: 00:40
Skill Level: 1 - Easy (1 Easy - 5 Hard)
Estimated POINT value:


  • 1 cup wheat berries or bulgar wheat
  • 1 1/2 cups boiling water
  • 1 teaspoon salt
  • 1/4 cup lemon juice
  • 1/4 cup olive oil
  • 1 1/2 teaspoons crushed garlic
  • 1/4 teaspoon black pepper
  • 1/2 cup thinly sliced green onions
  • 5 roma tomatoes, finely diced
  • 1 cup finely chopped fresh parsley
  • 1/2 English cucumber, fine 3/8" diced
  • 1 can cooked garbanzo beans (optional)
  • 2 tablespoons finely sliced fresh mint leaes (optional)


If using wheat berries, soak them for an hour in warm water. Drain and put into a pot. Cover with water at least 2" above the wheat berries. Add salt and bring to a boil. Reduce heat but continue to boil for about 45 minutes or until tender. They'll still have some give as you bite into them but they should be hard.

If using bulgar wheat, put it into a bowl with salt and cover with the boiling water. Cover the bowl with plastic wrap and let sand for 15 minutes. The water will be completely absorbed and the bulgar wheat should be tender.

If using wheat berries, after they are cooked drain them and set aside to cool.

Make dressing by combining lemon juice, olive oil, finely chopped garlic, and black pepper.

Chop cucumber into a fine 3/8" dice.

Cut the tomato in half and remove the seeds, discard. Dice the tomato into 3/8" pieces.

Finely chop the parsley and mint.

Combine all ingredients in a large bowl and gently toss. Refrigerate for a few hours to allow flavors to meld. Remove from the refrigerator about an hour before serving. Taste and adjust seasonings as necessary.

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Wheat Berry Tabouli with Fresh Mint

About Leah

Hi! Thank you for stopping by to watch me, Leah, cook kosher. I've been the owner operator of my boutique catering firm in Seattle, Leah's Catering, for the past 14 years.

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