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Tabouleh
When I was younger, I never knew that Tabouleh was a Middle Eastern dish. My Mom made this colorful salad quite often, especially during the hot Texas Summer months. She would finely chop tomatoes, parsley, green onions and cucumbers and toss everything together in a very large bowl with bulgar wheat, lemon and olive oil. Then we had to wait for it - it had to sit and develop before it was served. Tabouleh makes a perfect, light lunch with crackers. Super easy to prepare, just sharpen your knife and start chopping, carefully, of course!
Having learned more about regional recipes and food styles, I have really been able to fully appreciate the flavors of Middle Eastern dishes. Swap pita bread for the crackers and add some hummus or falafel and you really have something tasty! I haven't changed my Mom's recipe, except that (once again) I have had difficulty finding bulgar wheat in my local market and have substituted couscous on occasion. Either way, this is a 'go to' for Summer as a little change from the regular salad.
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Ingredients:
- 1 cup prepared bulgar wheat (couscous or quinoa can be used as an acceptable substitute)
- Juice and zest from 1 lemon
- 2 cups flat leaf parsley
- 1/2 cup fresh mint
- 2 large tomatoes
- 1 large green onion
- 1 large cucumber
- 3 Tablespoons olive oil
Directions:
- Prepare the bulgar wheat and set aside while you prepare the rest of the ingredients.
- Finely chop parsley, mint, tomatoes (you can remove the seeds and pulp before chopping - this will reduce the moisture in the finished dish), green onion and cucumber.
- Combine all chopped ingredients in a large bowl and add the bulgar wheat, lemon juice and olive oil.
- Mix thoroughly and refrigerate at least one hour (longer is better - overnight is great!)
- Serve chilled with crackers, pita, pita chips or Naan bread.
Another idea: Tabouleh makes a great side for Falafel (recipe here) or wrapped in a lettuce leaf for a refreshing lettuce wrap.
Serves: 6
Nutritional Information (per serving):
Calories 110
Protein 2g
Carbs 12g
Cholesterol 0mg
Fat 7g
Sat Fat 1g
Fiber 0g
Sodium 11mg
Sugar 3g
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