Farro and Pine Nut Tabbouleh

Granskad av UK receptredaktörerFörfattad av UK receptredaktörerUrsprungligen publicerad 28 jan 2026

Uppfyller patientens redaktionella riktlinjer

Ladda ner
Ladda ner
Artikel-PDF har laddats ner
Dela
Dela
Artikel länk kopierad till urklipp
Language
Language
Diskussion
Ask Patient
Ljudversion
Lägg till i föredragna källor på Google

This vibrant farro and pine nut tabbouleh offers a hearty, modern twist on the traditional Middle Eastern herb salad. By swapping cracked bulgur wheat for nuttier farro grains, the dish achieves a satisfyingly chewy texture that pairs beautifully with the crunch of toasted pine nuts. It is a brilliant example of vegan cooking where fresh, high-quality vegetables like heirloom tomatoes and crisp cucumber take centre stage, brightened further by a generous amount of flat-leaf parsley and a zingy lemon dressing.

As a protein-rich grain salad, this recipe is an excellent choice for a healthy lunch or a nutritious side dish at a summer barbecue. The addition of creamy chickpeas and a subtle kick from the jalapeño creates a complex flavour profile that improves over time. Preparing it twenty minutes before serving allows the dressing to soak into the grains, ensuring every mouthful is perfectly seasoned and full of Mediterranean-inspired flair.

Ingredients for Farro and Pine Nut Tabbouleh

240ml farro (found at gourmet stores)
2 large heirloom tomatoes
1 small cucumber
1 klyfta vitlök, finhackad
1/2 small red onion, cut into 1/2-inch pieces
2 matskedar pinjenötter
150g canned chickpeas, rinsed and drained
45ml extra jungfruolja
Juice from 1 lemon
3/4 cup chopped fresh parsley
1/2 small jalapeño chilli, seeded and finely chopped

How to make Farro and Pine Nut Tabbouleh

Heat oven to 177°C. Cook farro as directed on package; set aside. Halve tomatoes. Scoop out and discard inner meat and seeds. Cut tomatoes into 1/4-inch pieces and place in a bowl. Peel cucumber, halve lengthwise and scoop out seedy centre. Cut cucumber into 1/4-inch pieces; add to tomatoes. Add garlic and onion. Toast pine nuts on a baking sheet in oven until slightly browned, about 6 minutes. Transfer to bowl. Add cooled farro, chickpeas, oil, lemon juice, parsley and jalapeño; stir to combine. Season with salt and pepper and stir again. Marinate at room temperature about 20 minutes before serving.

Ansvarsfriskrivning

Även om alla ansträngningar har gjorts för att säkerställa att informationen är korrekt och uppdaterad, kan individuella behov variera och kostkrav kan skilja sig beroende på personliga hälsotillstånd. Kontrollera alltid livsmedelsetiketter och allergiinformation innan du förbereder eller konsumerar något recept. Om du har specifika hälsoproblem, allergier, intoleranser eller följer en medicinskt föreskriven diet, sök råd från din läkare, apotekare eller en registrerad dietist innan du gör betydande förändringar i din kost eller livsstil.