Bulgur wheat tabouleh

Bulgur Wheat Tabouleh

Tabouleh is a refreshing and vibrant Middle Eastern salad that combines the nutty flavor of bulgur wheat with fresh herbs, tomatoes, and a zesty lemon dressing. This dish is perfect as a light lunch or a side dish, offering a burst of flavors and a healthy dose of nutrients.

Serving Size and Yield

This recipe yields approximately 4 servings.

Preparation and Cooking Time

Preparation Time: 20 minutes

Cooking Time: 10 minutes

Total Time: 30 minutes

Ingredients

• 1 cup bulgur wheat
• 1 1/2 cups boiling water
• 1 cup finely chopped fresh parsley
• 1/2 cup finely chopped fresh mint
• 2 medium tomatoes, diced
• 1 small cucumber, diced
• 1/4 cup finely chopped red onion
• 1/4 cup fresh lemon juice
• 1/4 cup extra-virgin olive oil
• Salt and pepper to taste

Instructions

1. Prepare the bulgur wheat by placing it in a large bowl. Pour the boiling water over the bulgur, cover, and let it sit for about 10 minutes, or until the water is absorbed and the bulgur is tender.
2. Fluff the bulgur with a fork to separate the grains and let it cool to room temperature.
3. Combine the parsley, mint, tomatoes, cucumber, and red onion in a large mixing bowl.
4. Add the cooled bulgur to the vegetable mixture and toss to combine.
5. Whisk together the lemon juice, olive oil, salt, and pepper in a small bowl.
6. Pour the dressing over the tabouleh and toss gently to coat all the ingredients evenly.
7. Chill the tabouleh in the refrigerator for at least 30 minutes before serving to allow the flavors to meld.

Additional Notes

For a gluten-free version, substitute quinoa for bulgur wheat. You can also add diced bell peppers or radishes for extra crunch and color. Adjust the lemon juice and olive oil to taste, depending on your preference for acidity and richness.

Nutritional Information

Per serving: Approximately 180 calories, 8g fat, 25g carbohydrates, 4g protein, 5g fiber.

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