Barley tabbouleh with chickpeas
4
Points®
Total time: 27 min • Prep: 10 min • Cook: 17 min • Serves: 2 • Difficulty: Easy
Tabbouleh is a lemony Middle Eastern salad traditionally made with bulgur and lots of chopped fresh parsley, though you can substitute mint or basil if you wish. For a change of pace, we use pearl barley instead. Like white rice and brown rice, pearl barley differs from regular barley in that it has had its outer husk and bran layers removed, which helps it cook faster and gives it a softer texture. This recipe is easily doubled and keeps well in the refrigerator for up to four days—perfect for packing for lunch and a sure-fire way of ensuring you keep on track in the middle of the day.
Ingredients
Vegetable broth
⅔ cup(s), reduced-sodium
Uncooked pearl barley
⅓ cup(s), quick-cooking
Canned chickpeas
7¾ oz, rinsed and drained
Yellow bell pepper
½ medium, seeded and diced
Grape tomatoes
12 medium, halved
Fresh parsley
⅓ cup(s), flat-leaf, finely chopped
Red onion
⅓ cup(s), sliced, chopped
Fresh lemon juice
1 Tbsp
Olive oil
1 tsp, extra-virgin
Black pepper
⅛ tsp, coarsely ground
Reduced fat feta cheese
1 oz, crumbled
Instructions
1
Bring the broth to a boil in a medium saucepan. Stir in the barley. Reduce the heat and simmer, covered, until the barley is softened, 10–12 minutes. Remove from the heat and let stand 5 minutes. Transfer the barley to a large bowl.
2
Add the chickpeas, bell pepper, tomatoes, parsley, onion, lemon juice, oil, and pepper; toss to combine. Sprinkle the salad with the feta cheese and serve while still slightly warm. Or cover and refrigerate for up to 4 days and serve chilled. Yields 1 1/2 cups per serving.
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