A classic Levantine salad
Tabboulehis a salad with Lebanese origins made with bulgur wheat, parsley, onions,tomatoes, olive oil, and lemon juice. It is healthy, super-green and sure toburst your senses and enliven the spirit.
Ingredients
- 2 tbsp bulgur
- 1 small onion
- juice of 1 lemon
- 2 tblsp olive oil
- 3 bunches continentalparsley (not curly parsley)
- 1/4 bunch fresh mint
- 1 large tomato
- Salt & Pepper to taste
Instructions
- Wash all vegetables and put aside.
- Drain all the water out of the parsley, this isimportant otherwise it will be soggy.
- Cut ends of the parsley and finely chop along withthe mint and set aside.
- Chop the onions in small cubes, followed bytomatoes.
- Prepare lemon, olive oil, salt and pepper, mix well.
- Soak bulgur in half cup of water for 20 - 30 minsthen drain out water. Alternatively you can boil it for 10 minutes but soakinggives it a chewy texture that is perfect for Tobouleh.
- Sprinkle bulgur over cut vegetables, then add thejuice, mix well until combined.
- Serve within 15 mins of preparation.
Notes
Optional: you can serve on a bed of fresh lettuce leaves, and you can add some chilli to taste.
Cucumber is not typical to tabbouleh, but you can add some if it takes your fancy.
If you want to add more flavour to this whole-grain side dish, when soaking the bulgar, swap the water for chicken or vegetable broth.
Very vegan friendly, this salad can be enjoyed with a side of hummus, pita, and falafel to give your tastebuds an extra treat Lebanese style.
Nutritional tips:
- Parsley is high in iron. For you vegetarians and vegans out there, don’t forget to sprinkle parsley in your daily dishes.
- Raw Onion is a powerful immune booster. Don’t forget raw onion in your salads.
- Bulgar is a great source of fiber, plant-based protein, manganese, magnesium, iron and B vitamins. ( https://draxe.com/nutrition/bulgur-wheat/ ) Studies find that whole-grain intake can be protective against health conditions like cancer, heart disease, digestive disorders, diabetes and obesity.