Bean and pea tabouli with chargrilled sumac salmon

Bean and pea tabouli with chargrilled sumac salmon

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  • 0:35 Prep
  • 4 Servings
  • Capable cooks

With less than 500 calories per serve, this is a tasty and healthy mid-week option for the whole family.

Featured in
Low kilojoule, Nutrition information


  • 750ml (3 cups) water
  • 115g (2/3 cup) cracked wheat
  • 2 (about 450g) salmon fillets
  • 2 teaspoons ground sumac
  • 1 lemon, zested, juiced
  • 1 1/2 tablespoons Cobram Estate Australian Extra Virgin Olive Oil Light Flavour Intensity
  • 150g green beans, sliced diagonally
  • 80g (1/2 cup) frozen baby peas
  • 1 cup fresh mint leaves, chopped
  • 1/2 cup fresh dill, chopped
  • 50g reduced-fat feta, crumbled
  • 3 green shallots, thinly sliced
  • No-fat Greek yoghurt, to serve
  • 2 tablespoons pistachio kernels, toasted, chopped


  • Step 1
    Bring water and cracked wheat to the boil over high heat. Reduce to low. Simmer for 15 minutes or until tender. Drain and refresh in cold water.
  • Step 2
    Meanwhile, combine the salmon, sumac, 2 teaspoons lemon juice and 2 teaspoons oil in bowl. Season. Cover and chill for 10 minutes.
  • Step 3
    Combine remaining juice and oil in a bowl. Season. Cover beans and peas with boiling water in a heatproof bowl. Stand for 2 minutes until tender crisp. Drain. Refresh under cold water.
  • Step 4
    Preheat chargrill on medium. Cook the salmon, turning, for 4-5 minutes for medium or until cooked to your liking. Rest for 2 minutes. Flake into large pieces. Discard the skin.
  • Step 5
    Place cracked wheat, beans, peas, zest, mint, dill, feta and shallot in bowl. Pour over juice mixture. Season. Toss to combine. Divide among serving bowls. Top with salmon. Drizzle with yoghurt and sprinkle with pistachio.

  • Low carb
  • Lower gi


  • 2081 kj


  • 25g

    Fat Total

  • 6g

    Saturated Fat

  • 7g


  • 41g


  • 24g

    Carbs (total)

All nutrition values are per serve


Use it up: For a nutty flavour, swap breadcrumbs with cooked cracked wheat when making lamb meatballs or patties. Cooked cracked wheat also makes a great stuffing for roast chicken – mix it with lots of chopped fresh herbs and some sauteed leek and pancetta.

  • Author: Katrina Woodman
  • Image credit: Jeremy Simons
  • Publication: Taste Magazine



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