Tabbouleh

Some recipes just scream SUMMER!!  This is one of those recipes.  It is also nicely balanced– both in texture and in flavor.  Plus, its actually good for you.  Really good.  Whole grains and fresh vegetables good.  Just don’t tell anyone. 😉

The main ingredient in this salad is bulgar wheat.  Bulgar is a cereal grain made from either white or durum wheat.  It is a common ingredient in Middle Eastern or Mediterranean dishes, such as Tabbouleh.  The great thing about bulgar is that it has a combination of a nutty flavor, chewy texture, and high nutritional value.

Traditional Tabbouleh is made with mint.  I found that when I made it with mint, all I could taste was mint!  I swapped the mint out for the more mild parsley, but feel free to sub it back in or to use a combination of the two.

This recipe needs to sit overnight to allow the bulgar to soak up the flavorful liquid before it is combined with the other ingredients.  So don’t forget to plan ahead.

What is your favorite dish to bring to a barbecue?

Tabbouleh

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  • 1 c. dry bulgar wheat (also called bulgher, burghul or bulgur)  I used Bob’s Red Mill
  • 1-1/2 cups boiling water
  • 1-1/2 tsp kosher salt
  • 1 heaping tsp. chopped fresh garlic
  • 1/4 c. fresh lemon juice
  • 1/4 c. olive oil
  • 1 bunch fresh parsley, chopped (about 1 cup packed) — You may also use mint or a combo of parsley and mint
  • 2 medium tomatoes, chopped
  • 1/2 cucumber, peeled and chopped
  • 4 oz. crumbled feta cheese
  • 1/2 cup kalamata olives, chopped
  • 2 oz. bottled pimentos (canned red peppers)
  1. Combine bulgar, boiling water, salt, and garlic in a large bowl.  Let stand 20 minutes.
  2. Add lemon juice, olive oil, and parsley.  Stir well to combine.  There may be loose liquid in the bowl.  That’s ok.  Cover and refrigerate overnight.
  3. Just before serving, stir in tomatoes, cucumbers, feta, olives, and pimentos.  Stir well.
This salad is also great the next day with a bit of hummus and lettuce in a wrap.  Hope you enjoy!!
I am in Vegas this week for a conference.  I can’t wait to share ‘the benefits of being a Food Technologist’ with you next week!
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