Barley, Cauliflower & Kale Tabbouleh

It’s only July and already the CSA produce is getting ahead of me. Especially the kale.

Kale was always my nemesis, but over the years I have learned to coexist with… er, enjoy it. I have my usual recipes (our favorite is to sautee it with prosciutto, the lazy man’s bacon), but every so often you need to shake things up. Time for Barley, Cauliflower & Kale Tabbouleh. This version of the Middle Eastern classic is chewy, tasty and even healthier! 

Tabbouleh, Served

Tabbouleh, Served

Right now, whole grain salads are seriously popular. And I didn’t realize how behind the times I was until I was assigned a carb side to bring to a party.  With no recipes in hand, I went out and bought deli potato salad.  Yup, food blogger fail. 

Tabbouleh on plate

Tabbouleh on plate

This Barley, Cauliflower & Kale Tabbouleh salad, however, is more than a healthy side dish. With half of a cauliflower (to reduce the grain) and an entire bunch of kale (instead of the usual parsley), plus tomatoes and cucumber, it can make a real contribution to your vegetable intake–and a real dent in your CSA box.  I selected barley  as my grain instead of the traditional bulgur simply because I had it on hand. If you have a different favorite grain, feel free to substitute.

Cooked barley

Cooked barley

Finely chop the cauliflower, kale, onions and garlic

Finely chop the cauliflower, kale, onions and garlic

Do you count your vegetables? I just got a shock from the USDA chart below that suggests we need a daily 2 ½ cups of vegetables–which equates to (more or less) 5 servings each day (emphasis mine).   While we have been counting our “5 a day” for years, we were including fruit (2 fruits, 3 vegetables).  I do remember when “5 fruit and vegetables a day” went up to 5 – 9.  We just kind of looked the other way and figured five is in the range of 5-9.  Per this chart, nu-uh.

USDA Veggie Chart

USDA Veggie Chart

So in honor of eating local (hooray to our farmers!) and of (gulp) 9 a day, here is a veggie laden “grain” side dish.

Do you have a favorite healthy summer side?  tabbouleh-from-above

Barley, Cauliflower and Kale Tabbouleh
Serves 8
Full up with CSA vegetables? Time for Barley, Cauliflower & Kale Tabbouleh. This version of the Middle Eastern classic is chewy, tasty and even healthier!
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160 calories
28 g
0 g
4 g
6 g
1 g
498 g
182 g
12 g
0 g
4 g
Nutrition Facts
Serving Size
498g
Servings
8
Amount Per Serving
Calories 160
Calories from Fat 39
% Daily Value *
Total Fat 4g
7%
Saturated Fat 1g
3%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 0mg
0%
Sodium 182mg
8%
Total Carbohydrates 28g
9%
Dietary Fiber 8g
30%
Sugars 12g
Protein 6g
Vitamin A
65%
Vitamin C
121%
Calcium
6%
Iron
9%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. • ½ cup barley (or other whole grain of your choice)
  2. • Water for cooking
  3. • ¼ teaspoon salt
  4. • ½ head white cauliflower
  5. • 1 bunch kale
  6. • 2 cloves garlic
  7. • 1/2 onion or 6-8 scallions, ideally red
  8. • 20-30 cherry tomatoes, halved or 2 roma tomatoes
  9. • 1/2 cucumber, thickly sliced
  10. • 2 tablespoons olive oil
  11. • 2 tablespoons lemon juice
  12. • ½ teaspoon ground turmeric
  13. • ¼ teaspoon ground pepper, or to taste
  14. • ¼ teaspoon salt
  15. • ½ teaspoon cumin (opt)
  16. • 1 teaspoon coriander (opt)
Instructions
  1. Cover barley with about 2 cups of water and add ¼ teaspoon salt. Boil until tender, about a half hour.
  2. Break cauliflower into florets (you can use the stem too if you cut it up before processing) and put in a food processor. Strip the leafy part of the kale off the stems, slice the scallions and smash the garlic and add these to the food processor as well. Process until minced. The cauliflower should look like small grains and there should be no chunks of onion or kale. Place chopped vegetables into a large serving bowl.
  3. Put the tomatoes and cucumber into the food processor. Pulse a couple times until chunky. Break up any large piece by hand; you do not want these too fine. Drain if needed and add to serving bowl.
  4. Combine olive oil, lemon juice and seasonings and whisk until combined. Add to serving bowl and stir to mix in.
  5. When barley (or other grain) is tender, drain and run under cold water briefly to cool. Add to serving bowl and mix in.
  6. Serve chilled.
beta
calories
160
fat
4g
protein
6g
carbs
28g
more
Art of Natural Living http://artofnaturalliving.com/
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10 thoughts on “Barley, Cauliflower & Kale Tabbouleh

  1. Thao @ In Good Flavor

    I have those food blogger fail moments too where making something from scratch to bring along just wasn’t going to happen. This tabbouleh sounds delicious! I love how you swap out the sparsely with kale. It is such a fantastic, healthy side dish!

    1. Inger

      Great idea Lynn–especially now that we are starting to get buried in zucchini. And that also makes me think of shish kabobs on the grill…

    1. Inger

      It does David. And it also adds a different chewiness than the vegetables do. I did a version of this with no barley (or kale) and I definitely prefer this.

  2. grace

    nutritious and delicious! i absolutely do not like raw cauliflower and usually have to have it mixed with something else. this is a lot of something elses and they’re all grand! 🙂

    1. Inger

      Thanks Grace. I will eat cauliflower raw with a good dip, though my kids won’t. But then I’d probably eat cardboard with a good enough dip 😉

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