Tabouleh Middle Eastern Salad
Divine Summer Recipe, With Bulgar, Chickpeas, Fresh Veg
I must confess this tabouleh recipe isn't authentic, although it's very tasty! We adapted it from one we found in Natural Home Magazine. Theirs called for a large quantity of mint, which didn't appeal to us. But we used peppermint, and it should have been spearmint. Try fresh mint in this tabouleh recipe, if you like it and can find it.
The fresher the ingredients, and the more faithful you are to the ingredient list, the better this tabouleh tastes. It's great with corn on the cob too - anything is! Try your local farmer's market for fresh veggies and herbs.
4 - 6 servings, 1 hour prep time
Nutrition Data, 177 g Serving: 280 cal, 15g fat, 133 cal from fat, 8g protein, 32g carb, 8g fiber, 213mg sodium, 3g sugars, low Cholesterol, good source Vit A, C, K. Estimated Glycemic Load 13
- 1 c. bulgar wheat
- 1 c. boiling water
- 1/2 tsp salt
- 1/3 c. toasted pine nuts - can substitute walnuts. Toast in a dry frying pan or in the oven, med. low temp. Keep your eye on them!
- 1/4 c. currants, soaked ten minutes, and drained (Use raisins, if you can't find currants, but it's not the same taste)
- 1/4 c. olive oil
- 1 clove garlic, OR a tiny pinch of asefetida (hing) if you don't like garlic
- 1 med. cucumber, peeled, quartered, and chopped, approx. 1 cup
- 1 large tomato, quartered, seeded and chopped, approx. 1 cup
- 1/4 c. minced fresh mint or basil, or 1 Tbsp. dried
- 1/4 c. minced fresh parsley
- 1 Tbsp. each chopped fresh oregano and marjoram OR 1 tsp dried
- 1 to 1 1/2 c. cooked garbanzo beans. *See cooking directions below. If you use canned beans, drain and rinse well
- 1/4 c. lemon juice
- Salt and pepper to taste
- 6 large lettuce leaves
- Boil water. Add salt & bulgar. Remove from heat, cover, and let sit for thirty minutes
- Soak the currants, and toast the pine nuts
- Heat the olive oil on low, peel and mince the garlic, and heat in the oil for 5 - 10 min
- Chop cucumber, tomato, and fresh herbs
- Whisk lemon juice into olive oil, and combine all ingredients
- Let it sit for at least 15 minutes
- Line a beautiful bowl with lettuce leaves, place the tabouleh in the middle
- Garnish with sprigs of parsley, basil or mint, crumbled feta, greek olives, or whatever appeals to you
*Cooking garbanzo beans:
- Soak 1 c. garbanzo beans overnight, or in hot water from the tap for 4 - 6 hours
- Drain and rinse
- Add unsalted water to cover
- Bring to boil, for 10 minutes, skim foam
- Cover, lower heat to simmer
- Cook for two hours, checking water level occasionally
- Freeze any extra beans to use another day
*If you're going to soak and cook beans, it's worth making extra, to freeze in small amounts for future meals.
More bean cooking tips and directions
Recipe Comments Or Questions:
Q: I want to make tabouleh useing quinoa instead of bulgur wheat since i am gluten intolerant. My question is do i need to cook it first as with bulgur? I rinse the bulgar well and add oil and lemon juice and soak, then add the veggies to the mixture
- Martha M.
A: Hi Martha, whenever I use quinoa in a salad I cook it first. But it's good to slightly undercook it by adding a bit less water - 1/8 - 1/4 cup. It will soak up more moisture in the salad - Judith K.
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