Tabbouleh

Source: Cooking Matters

Serving size: 2/3 cup

Servings per recipe: 6

This traditional Middle Eastern salad is delicious, easy to make, and is a good source of Vitamins A & C and fiber.

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Ingredients

  • 2 medium lemons
  • 1 cup medium bulgur wheat
  • 1½ cups boiling water
  • 1 cup fresh parsley
  • 3 green onions
  • 1 large tomato
  • 1 small cucumber
  • 2 Tablespoons olive oil
  • ¾ teaspoon salt
  • ¼ teaspoon ground black pepper
  • Pinch ground cayenne pepper or paprika

Optional Ingredients:

  • 4 ounces feta cheese
  • ¼ cup mint leaves

Materials

Colander, Cutting board and sharp knife, measuring cups and spoons, medium bowl, lid for bowl or plastic wrap

Instructions

In Advance:
1. Rinse and cut lemons in half. In a medium bowl, squeeze juice. Discard seeds.
2. Add bulgur and boiling water to lemon juice. Cover and let rest until bulgur is soft and chewy, about 30 minutes.

Preparation:
3. Rinse parsley, green onions, tomato, and cucumber. If using mint leaves, rinse now.
4. Chop parsley. If using mint leaves, chop now.
5. Trim ends off green onions. Thinly slice, using white and green parts.
6. Remove core from tomato. Dice.
7. Slice cucumber in half lengthwise. Scoop out seeds with a spoon and discard. Dice cucumber.
8. If using feta, dice now.
9. In a colander, drain excess liquid from bulgur mixture. Return bulgur to bowl.
10. Add parsley, green onions, tomato, cucumber, and remaining ingredients to bowl. Mix well to combine.
11. If using feta and mint leaves, add now. Mix gently before serving.

Notes

  • For best flavor, let tabbouleh rest in the fridge overnight before serving.
  • Serve over grilled fish or meats, with Hummus and pita, or as a stuffing inside fresh tomatoes.
  • Try using 3 cups of other cooked whole grains in place of the bulgur. You may like brown rice, couscous, or wheat berries.
  • Look for bulgur near the pasta or rice in your store. Or, you may find it in the specialty, health, or ethnic foods aisles.

More About Cucumber

How to Select

Choose firm, well shaped cucumbers with dark green color, that are heavy for its size.

How to Store

Refrigerate in a plastic bag with some air holes.

How to Prepare

Rinse in cold water. Trim ends. If skin is tough or waxed, peel. If seeds are hard, scoop out. Add fresh cucumber to salads and sandwiches. Have as a snack with dips. Eat raw: Add to salads and sandwiches, or have as a snack with dip. Cut into cubes with tomatoes and herbs, and add salad dressing. Make Greek cucumber-yogurt sauce, or add to cold soups.