Tabbouleh
An easy Middle Eastern salad made with fresh parsley, mint, bulgar wheat, tomatoes, cucumbers and a simple olive oil and lemon dressing.
Servings: 6
Ingredients
- ½ cup extra fine bulgur wheat
- ¼ cup extra virgin olive oil
- 3 tablespoons lemon juice
- 1 teaspoon kosher salt
- 1 clove garlic grated or finely minced
- 2 bunches parsley thick stems removed
- 8 fresh mint leaves stems removed
- 1 large vine-ripened tomato deseeded and finely chopped
- 1 cup diced English cucumber
- ¼ cup green onions finely chopped
Instructions
- Prepare ½ cup extra fine bulgur wheat according to package directions. Drain off any excess water, place in a large mixing bowl, fluff with a fork, and set it aside to cool.
- Add the ¼ cup extra virgin olive oil 3 tablespoons lemon juice1 teaspoon kosher salt to the bulgur wheat. Using a microplane grater, grate 1 clove garlic directly over the wheat. Stir to combine.
- To finely chop 2 bunches parsley and 8 fresh mint leaves, remove the thick stems and finely chop up the remaining leaves and stems. You can make quick work of it, by placing one bunch of parsley, along with the mint leaves into a food-processor fitted with an s-blade and give it a few pulses and repeat with the second bunch of parsley.
- Deseed 1 large vine-ripened tomato and chop into very small bite size pieces.
- Add prepared mint, parsley, and tomatoes to the bulgur wheat along with 1 cup diced English cucumber and ¼ cup green onions and gently toss to evenly combine.
- Cover the tabbouleh and refrigerate for at least 30 minutes before serving.
Notes
Storage: Tabboleh will keep in the fridge for up to 5 days in an airtight container.
Tomatoes: Feel free to use 1 cup of grape tomatoes in place of the vine-ripened tomato, just be sure to chop finely.
Cucumber: If you don't have an English cucumber, use a garden-fresh cucumber that has been peeled and seeds removed.
Mint: If you don't care for fresh mint, feel free to omit it.
Nutrition
Calories: 145kcal | Carbohydrates: 15g | Protein: 3g | Fat: 9g | Saturated Fat: 1g | Sodium: 396mg | Potassium: 327mg | Fiber: 4g | Sugar: 3g | Vitamin A: 810IU | Vitamin C: 15.5mg | Calcium: 26mg | Iron: 0.8mg
