Tabbouleh

Tabouleh

This month’s recipe is light and refreshing, and it is very simple to prepare. Tabbouleh is a classic Mediterranean salad made up of bulgur wheat, vegetables and herbs. It makes for a great addition to meals during the week, and it is also nice to have as a snack throughout the day.

Bulgur (also known as Dalia in Northern India) is a very healthy grain. Compared to brown rice, it is much higher in protein, fiber, vitamins and minerals, and it is much lower on the glycemic index.

This recipe is heavy on the parsley, which contains many anti-inflammatory and antioxidant properties. One fun fact about parsley is that just 2 tablespoons contains over 150% of the recommended RDA of vitamin K, which helps prevent calcium build-up in our tissues that can cause conditions such as cardiovascular disease and strokes.

This recipe serves 8, and it will keep in the fridge for up to a week.

Ingredients:

  • 1 cup fine bulgur
  • 1 and 1/2 cup boiling hot water
  • ¼ cup olive oil
  • ½ red onion, finely diced
  • 2 cloves garlic, minced
  • 1 cucumber, seeds removed and diced
  • 3 Roma tomatoes, seeds removed and diced
  • 1 cup finely chopped parsley
  • ½ cup finely chopped mint
  • 3 tablespoons lemon juice
  • 1 teaspoon salt
  • ¼ teaspoon black pepper

Preparation:

  1. Place the bulgur in a medium sized bowl. Bring the water and the teaspoon of salt to a boil and pour it over the bulgur. Let sit for 30 minutes to an hour.
  2. In a large bowl, add the olive oil, lemon juice, bulgur and mix well. Add all the other ingredients and mix to combine.
  3. Taste the tabbouleh, and add more salt, olive oil or more lemon juice to taste. Let marinate for at least 30 minutes before serving.

Nutrition Facts:

Calories: 120

Fat: 4g

Saturated Fat: .5g

Carbohydrates: 18g

Fiber: 5g

Protein: 4g

 

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