We recommend that you eat a large fresh salad daily to increase your health and decrease your waistline. So many vital nutrients, which your body craves in order to function properly, can easily be delivered to your body via a tasty salad. Tabbouleh is one salad that we enjoy for its unusual mix of ingredients and exotic flavor.
What everyone ought to know about tabbouleh: the recipe, ingredients and health benefits.
- Tabbouleh is a savory, tangy Middle Eastern fresh salad usually served as an appetizer.
- Finely chopped fresh parsley leaves tend to be the main ingredient.
- Bulgur, a tiny ground wheat grain cereal, is mixed in with chopped parsley and some chopped mint leaves to create the basis of tabbouleh.
- Variations of this Middle Eastern recipe are influenced by ethnic origin, ranging from Turkish, Syrian, Lebanese and Israeli.
- The ratio of herbs to grain on a color spectrum of mostly green (leaves) to mostly white (grain) is the primary difference amongst recipes.
- Fresh lemon juice and minced onions impart a tangy flavor.
- Parsley is more than just a garnish, it’s loaded with anti-oxidant nutrients and has a delicious green and vibrant taste.
- Parsley is low in calories, and high in phytonutrients and fiber.
- Chopped red tomatoes, which contrast so beautifully with the greenery, contribute to a healthy heart due to the anti-oxidant lycopene.
- Onions benefit the cardiovascular and immune systems, as well as having anti-diabetic and anti-cancer effects.
- The fiber and water in the tabbouleh ingredients help with weight control by making you feel full without eating a lot of calories.
- Optional recipe ingredients are chopped mint leaves, diced cucumber and finely sliced green onions.
- Tabbouleh can be served as a side dish or a main meal.
- Pita bread, baba ghanoush (eggplant spread) and hummus (chick pea dip) are great complementary dishes to serve with tabbouleh.
- Tabbouleh's flavor improves if chilled for several hours.
I prefer a mostly green tabbouleh and like to eat a large serving. For a gluten free dish that’s just as tasty, substitute quinoa for bulgur. Finely chopped tofu and pine nuts can be added into the tabbouleh to increase the protein content, add a nutty flavor and turn a side dish into a meal.
Carrie's Gluten Free Tabbouleh
Tabbouleh is a fresh, tangy salad popular in Middle Eastern cuisine. I prefer a mostly green tabbouleh and like to eat a large serving. For a gluten free dish that’s just as tasty, substitute quinoa for bulgur. Finely chopped tofu and pine nuts can be added into the tabbouleh to increase the protein content, add a nutty flavor and turn a side dish into a meal.
- 1/2 cup quinoa
- 1 cup vegetable broth, low sodium
- 3 cups finely chopped parsley leaves, discard most of the stalk
- 2 cups finely diced tomatoes
- 1/2 cup minced onions, or thinly sliced scallions
- Juice from 1/2 lemon
- 1 tablespoon olive oil
- Finely ground pepper, to taste
- Place quinoa in a fine mesh strainer.
- Swish the quinoa in the strainer with your hand while running cool water over the quinoa to gently remove the bitter coating.
- Cook quinoa by simmering in broth for 20 minutes.
- Remove quinoa from heat. Fluff with fork. Set aside to cool.
- Combine chopped parsley leaves and diced tomatoes in a large bowl.
- Whisk together onion, lemon juice, olive oil and pepper in a small bowl.
- Add cooled quinoa to the parsley and tomato mixture.
- Drizzle liquid mixture over salad and toss to coat ingredients.
- Cover and chill until ready to serve.
Yield: 7 cupsPrep Time: 00 hrs. 05 mins.
Cook time: 00 hrs. 20 mins.
Total time: 25 mins.