Sprouted Wheat Tabouli


Tabouli is a Mediterranean salad dish using bulghur, which is parboiled wheat that has been coasely ground. (This is a variation on the basic dish, which uses tomatoes, onions, and mint leaves.)


one cup wheat berries for sprouting
one cup bulghur wheat
one-two cups boiling water
one cup English peas, barely cooked
one cup grated carrots or a combination
of grated carrots & grated yellow beets
2 cups chopped parsley, washed well first
Olive Oil and Lemon Juice
Salt & Pepper to taste

Directionsfor Sprouting Wheat Berries

1. Sprout the wheat berries. Place in a glass jar and cover with
a net. Rinse and drain; then add water more than enough to
2. Rinse and drain morning and evenings for 2 days, until the
“tails” are the same length as the berry. If not using right away,
place in a colander and pour boiling water over them to blanch.
(Otherwise, they will continue to grow long hairy tails that make
them unattractive and hard to separate.)

Directions for Preparing the Dish

3. Place bulghur and unblanched wheat berries in a large bowl and
add 1 1/2 cups boiling water. Allow water to be absorbed, adding
another 1/2 cup if grains are still hard. (Bulghur comes in
different sized grains; larger pieces require longer soaking.) If
you are using blanched sprouted wheat berries, soak only the
bulghur in about one cup boiling water and add blanched berries
when bulghur has absorbed all the water.
3. While berries and bulghur are soaking, cook peas until barely
tender, grate carrots (and beets). Add to grains after all the
water has been absorbed. (Any leftover water can be drained
off, if there is any.)
4. Add about 3 tablespoons olive oil and juice of one lemon and
salt and pepper to taste.
5. Fold in chopped parsley, combining all ingredients well. Serve
in a bowl surrounded by sprouted alfalfa or salad mix and
garnish with sunflower greens.*
* Sunflower greens are grown in soil. An article on growing “baby
greens” will be the topic of another article. (Available in health
food stores.)

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