Tabouli


Prep Time

20 minutes

Prep Notes

Make this recipe when you have some leftover bulgur or quinoa for a fresh and delicous salad.  I like to make it in summer when I have these ingredients in my garden or at the farmer's market.

Cooking Time

20 minutes for the tabouli

Yields

6 servings

Ingredients

1-CUP BOILING WATER

1-CUP FINE CRACKED WHEAT (BULGUR)

1 CUP MINCED FRESH PARSLEY

½ CUP MINCED FRESH MINT LEAVES

½ CUP FINELY CHOPPED YELLOW ONION

3 TOMATOES, SEEDED AND DICED

2 BURPLESS CUCUMBERS, DICED (OTHER TYPE OF CUCUMBERS NEED TO BE SEEDED)

3 T. OLIVE OIL

3 T. FRESH LEMON JUICE

½ -1 TSP SEA SALT

Directions

IN A LARGE BOWL, POUR THE WATER OVER THE CRACKED WHEAT AND COVER.  LET STAND ABOUT 20-25 MINUTES OR UNTIL ALL THE WATER HAS BEEN ABSORBED BY THE WHEAT.

ADD THE CHOPPED HERBS AND VEGETABLES AND TOSS TO MIX. COMBINE THE OIL, LEMON JUICE AND SEA SALT IN A SEPARATE BOWL. START WITH ½ TSP OF THE SALT AND TASTE FIRST. ADD MORE AS NEEDED.  ADD THIS MIXTURE TO THE WHEAT MIXTURE AND TOSS TO MIX WELL.  REFRIGERATE UNTIL READY TO SERVE!!

Notes

For a gluten free version, use quinoa in place of tabouli.  Use 2-3cups of cooked and cooled quinoa. 

Just add one cup of rinsed quinoa to 2 cups of boiling water or low-sodium broth.  Cook for about 15 minutes or until water is absorbed.  Fluff with a fork. 

Credit

Prairie Health Companion