Recipe: Harvest Fatoosh Style Salad

We’re sharing this week’s recipe from a fabulous local organization run by an Episcopal priest friend of Rev. Melinda. You can check out their website by CLICKING HERE!

Harvest Fatoosh Style Salad

At our 8th Annual Harvest, in August, we were treated to a delicious salad made with blistered whole grain Hourani berries. The salad was created by Chef Dominic Machi, Director of Food and Nutrition Services at one of California’s largest school districts, Mt. Diablo Unified School District, along with his Culinary Manager, Chef Joshua Gjersand.

Since then we’ve had many requests to share the recipe (Harvest Fatoosh Salad) and offer whole Hourani berries to our customers. So, here we go!

Harvest Fatoosh Style Salad

Serves six

Ingredients:

1 cup Hourani whole wheat berries, soaked and cooked
1/4 cup freshly squeezed lemon juice (2 lemons)
1/4 cup good olive oil
2 teaspoons flake salt
½ cup sheep’s feta, crumbled or diced
2 minced scallions, white and green parts
1 bunch or about 1/2 cup chopped fresh mint leaves
1 bunch or about 1/2 cup chopped flat-leaf parsley
1/2 firm cucumber, unpeeled and chopped
2 cups seasonal tomatoes, chopped
Freshly ground black pepper

Directions:

Soak the Hourani berries in water for 6-12 hours. Drain and rinse the berries. Place berries in a saucepan with a 1⁄4 tsp salt and enough water to generously cover them. Bring to a boil and turn down to simmer for about 20 minutes until al dente. The grain should be plump and chewy, not hard or mushy. Drain well and place in a large bowl. Drizzle the olive oil, 1 tsp. salt and pepper while still warm. Let cool.

While the berries are cooling, chop the scallions, mint, parsley, cucumber, tomatoes, feta, 1 teaspoon flake salt, and more pepper. Gently mix the herbs, vegetables, and feta into the berries. Squeeze lemon juice and more olive oil if you wish and mix. Season, to taste. Serve at room temperature or cover and refrigerate. Tabbouleh is best enjoyed at room temperature. If refrigerated, let sit for 30 minutes before serving.

Optional - boost nutrition and digestibility

Sprouting the berries

As with all wheat berries, sprouting them before cooking unlocks loads of health benefits.* The germination process breaks down some of the starch, which makes the percentage of nutrients higher.

It also breaks down phytate, a form of phytic acid that normally decreases absorption of vitamins and minerals in the body. So sprouted wheat has more available nutrients than unsprouted grains. Those nutrients include folate, iron, vitamin C, zinc, magnesium, and protein. Sprouted grains also may have less starch and be easier to digest than regular grains. It may help people who are sensitive to digesting grains.

Method
It’s easy. Use a 64 oz. glass Mason jar. Place the berries in the jar and fill the jar with water. The water line should cover the berries by 2-3 inches.

Let sit at room temperature for 12 hours. Drain the water and rinse with clean water, drain again.

Turn the jar on its side. Spread the berries out for maximum air circulation.

It can take anywhere from 6-12 hours to sprout. Depending upon the time of year–warmer temperatures will reduce the amount of time it takes to sprout the berries. Every 6 hours, turn the jar upright, fill with water to wet the grains and drain. Set the jar on its side and spread grains out again to continue the sprouting process.

The berries are considered sprouted when the tip of the root (the radicle) emerges from the berries. When you see tiny white tails emerge, the grain is ready to cook.

Once sprouted, cook immediately per the directions above, or refrigerate for up to 24 hours. Sprouted, uncooked berries can be frozen for up to two months.

*Harvard Health Blog