4 servings. Cooking time: 30 minutes.

Ingredients

  • ¼ cup fine bulgur wheat
  • 1 garlic clove, minced
  • Juice of 2 large lemons
  • 3 cups chopped fresh Italian flat leaf parsley (from 3 large bunches)
  • ¼ cup chopped fresh mint
  • ½ pound ripe tomatoes, very finely chopped
  • 1 bunch scallions, finely chopped
  • Himalayan salt, to taste
  • ¼ cup organic cold-pressed extra virgin olive oil

Instructions

  1. Place the bulgur in a bowl, cover with water by 1/2 inch, and soak for 20 minutes, until slightly softened.
  2. Drain through a strainer lined with a kitchen towel and squeeze out excess water from the bulgur.
  3. Transfer to a larger bowl, and toss with garlic, lemon juice, parsley, mint, tomatoes, scallions and Himalayan salt.
  4. For best results, leave tabbouleh in the refrigerator for two to three hours, so that the bulgur can marinate and swell for a fluffier texture.

Notes

Tabbouleh is a vegetarian Lebanese salad dish with contain fresh herbs, lemon juice, tomatoes, and bulgur wheat. Bulgur is a whole wheat grain that is low in calories and high in fiber. For those who have a gluten allergy, quinoa is a great substitute for bulgur, and is high in protein. This salad features parsley, a green leafy herb that is rich in vitamin C and K, folic acid, and antioxidants. The best way to shop for a summer dish, such as tabbouleh, is to find the freshest ingredients possible for you: try your backyard if you have the ability to grow your own herbs or your local farmer’s market. Tabbouleh is light and refreshing and can be used as a dip or spread for raw vegetables (like sliced zucchini or squash rounds) or rice crackers; as a salad along side of chicken or white fish; and can be used to stuff kale or grape leaves for an appetizer.

Adapted from Martha Rose Shulman’s “Lebanese Tabbouleh” posted in the NY Times.