Tabouleh Salad

/Tabouleh Salad

Tabouleh Salad

Tabouleh salad has been a staple of the Mediterranean diet for centuries. It earns high marks in both flavor and nutrition, each spoonful providing a host of anti-inflammatory and antioxidant benefits! It’s quite simple to make and it’s not an exact science – depending on your taste buds you can add or subtract the measurements of each ingredient as you like – just start with this basic recipe and adjust accordingly!

INGREDIENTS:

  • 1/2 cup fine (No. 1) bulghur (cracked wheat) – if you can’t find fine bulghur, use cooked quinoa
  • 2 large tomatoes, chopped fine (do not discard juice)
  • Juice of 1 lemon
  • 2 bunches of parsley, (3 if they are small bunches)
  • 2-3 scallions, chopped fine
  • 1/3 cup red onion, chopped fine
  • 1/2 cup of good, extra-virgin olive oil
  • 1 tsp dry mint (or 1-2 tablespoons of fresh mint, chopped fine)
  • Salt & pepper to taste

DIRECTIONS:

1. Put bulghur (or cooked quinoa) in a large mixing bowl and add the chopped tomatoes, with its juices, and the lemon juice. Mix and set aside to let bulghur absorb the juices.

2. Pinch off stems of parsley just below where the leaves begin and discard. Clean the parsley thoroughly in water and pat dry before chopping. Chop by hand or in a food processor. If you are using a food processor, add parsley in batches and chop in pulses. Once chopped, add parsley to bulghur mixture.

3. Add remaining ingredients and mix well. Before serving adjust ingredients to your taste.

4. Serve with warm pita or crackers.

TIPS:

• It’s very important to use fine bulghur with this recipe in order for the grains to absorb the juices and soften. Try to buy bulghur from a Middle Eastern grocer to find the right one!

• For a nice variation, and a twist on flavor, try adding red or green peppers, chopped fine.

• This salad can be served chilled or at room temperature.

• Traditional recipes call for a pinch or two of Aleppo Red Pepper, a milder red pepper seasoning. If you enjoy a little kick in each bite, and cannot locate this ingredient try adding one or two dashes of cayenne pepper.


 

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About the Author:

Kaplan Center Kitchen
The Kaplan Center Kitchen offers a selection of nutritious and healthy recipes - some straight from our staff members’ kitchens - for you to try at home. Bon Appétit!