August 30, 2019
Known for its Middle Eastern origin, Tabbouleh, also known as Tabouli, has recently gained popularity in Western culture.
Tabbouleh is a healthy, vegetarian food that has no cholesterol, is low in fat, high in fiber, vitamins A, C and B12, and much more. Plus, it makes great use of the backyard gardener’s abundance of parsley, mint, tomatoes and cucumbers. This vegan dish can be made gluten-free by substituting quinoa for bulgur wheat.
This is a great make-ahead salad that tastes better the day after it is made. It can serve as a side dish to a protein, as a complete lunch, or as a sandwich in a lettuce leaf or pita bread. So, slice and dice away.
Preparation time: 40-45 minutes
(Double recipe as needed)
- ½ cup bulgur wheat (1 cup of cooked quinoa can be substituted)
- 1 cup boiling water
- 1 bunch fresh parsley (1 cup) finely chopped
- ¼ to ½ cup mint leaves, finely chopped, optional
- 2-3 small tomatoes or Roma tomatoes, seeds removed and diced into ½-inch pieces
- ½ cucumber, seeded and diced into ½-inch pieces
- 4 scallions, finely sliced, or ½ cup red or white onion, finely chopped
- 6 Tablespoons fresh lemon juice (about 1 ½ lemons)
- 2 Tablespoons good quality extra-virgin olive oil
- 1 teaspoon cumin
- ½ teaspoon salt
- Place bulgur wheat in small bowl. Bring 1 cup water to boil and pour over bulgur wheat. Stir and soak for 30 minutes until water is absorbed. Do not drain.
- While waiting for the bulgur to absorb water, prepare the vegetables and herbs.
- To make the dressing, mix together the lemon juice, olive oil, cumin and salt in small bowl.
- Toss the bulgur wheat, vegetables and herbs together. Stir in the dressing. Refrigerate at least an hour before serving. Keeps for several days in refrigerator.
Makes 7, ½ cup servings.
Note: Tomatoes and cucumbers are seeded to prevent the salad from getting too juicy. To seed, cut vegetables in half than scoop out the pulp with a spoon. If salad seems too juicy after being kept in the refrigerator, drain off some of the liquid before serving.
Per ½ cup serving: 117.5 calories; 4.4g total fat (0.6g saturated, 0.5g polyunsaturated, 2.9g monounsaturated); 34.1mg sodium; 0.0mg cholesterol; 18.7g carbohydrate; 4.2g fiber; 2.0g sugars; 3.1g protein; 192.3mg potassium.