Thursday, April 26, 2018

Tabbouleh

I have discovered this amazing Bulgur (cracked wheat) back in the late 80's which would be at least 30 years ago, and have been making it quite often.
It is originated from the Mediterranean/Middle Eastern Region.

Tabbouleh is a Levantine vegetarian salad made of mostly finely chopped parsley with tomatoes, mint, onion, Bulgur, and seasoned with olive oil, lemon juice, salt and pepper. Some variations add garlic or lettuce, or use couscous instead of bulgur. 

This is a vegan dish, and can be gluten-free if you replace the bulgur with quinoa. Here are the health benefits of each of the ingredients, which make this dish a combination of superfoods! Bulgur is high in fiber and protein, low in fat, has a low glycemic index, and contains potassium and iron!

I stay away from purchasing 'store bought' Tabbouleh, simply because it has very little grains, and it is mostly with soggy parsley, and mushy pieces of tomatoes, and mostly because it's costly. You can get a whole bag of these lovely cracked wheat, and make enough for an 'army' that is super fresh, tasty, and will last throughout the entire week to snack on or have it as a side dish!




INGREDIENTS

    • 1/2 cup fine bulgur
    • 3 tablespoons olive oil
    • 1 cup boiling-hot water
    • 2 cups finely chopped fresh flat-leaf parsley (from 3 bunches)
    • 1/2 cup finely chopped fresh mint
    • 2 medium tomatoes, cut into 1/4-inch pieces
    • 1/2 seedless cucumber*, peeled, cored, and cut into 1/4-inch pieces
    • 3 tablespoons fresh lemon juice
    • 3/4 teaspoon salt
    • 1/4 teaspoon black pepper

PREPARATION

    1. Stir together bulgur and 1 tablespoon oil in a heatproof bowl. Pour boiling water over, then cover bowl tightly with plastic wrap and let stand 15 minutes. Drain in a sieve, pressing on bulgur to remove any excess liquid.
    2. Transfer bulgur to a bowl and toss with remaining ingredients, including 2 tablespoons oil, until combined well.
      • These long, narrow cucumbers are often marketed as "European" and are usually sold in plastic wrap to protect their thin, delicate, unwaxed skin.

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