Tabbouleh is a Lebanese salad made with bulgur (a partially cooked cracked wheat that consists of whole-wheat kernels), lemon juice, tomatoes, and a considerable amount of fresh parsley and mint. This recipe is a good source of fiber, magnesium, niacin, potassium, and vitamin C.
- 1 cup fine or coarse bulgur
- 2½ cups boiling water
- ⅓ cup fresh lemon juice
- 1¼ cups chopped fresh parsley
- 3 scallions, thinly sliced
- ¼ cup chopped fresh mint
- 2 tablespoons olive oil
- ½ teaspoon salt
- ¼ teaspoon allspice
- 2 cups grape or cherry tomatoes, halved
- In a large heatproof bowl, combine the bulgur and boiling water. Let stand for 1 hour at room temperature. Drain and squeeze the bulgur dry.
- Transfer the bulgur to a large salad bowl. Add the lemon juice and toss to combine. Let stand for 30 minutes.
- Stir in the parsley, scallions, mint, oil, salt, and allspice. Add the tomatoes and toss to combine. Serve at room temperature or chilled.
Makes 4 servings; per serving: 210 calories, 7.5g total fat (1g saturated), 8g dietary fiber, 34g carbohydrate, 6g protein, 315mg sodium.
From The Wellness Kitchen
Different Spins: For Main Course Salads
- Tofu Tabbouleh: Press an 8-ounce block of extra-firm tofu to remove excess water: Wrap it in paper towels or a clean kitchen towel and place a weight on it for 15–20 minutes. Dice the tofu and squeeze 1–2 tablespoons of fresh lemon juice on it and let sit for 10–15 minutes at room temperature. Pan sear in a little olive or canola oil (just enough to coat the pan) until golden. Add to the salad.
- Chickpea Tabbouleh: Stir 1 cup of canned low-sodium chickpeas, rinsed and drained, into the salad. For extra flavor and texture, you can toss the chickpeas with a little olive oil and a pinch of cumin or paprika and roast them briefly before adding.
Optional add-ins: Toasted pine nuts, almonds, avocado cubes
