Tabbouleh

Tabbouleh or parsley salad with cracked wheat, makes a colourful, fresh and delicious appetizer. The varied colours of fresh herbs and tomatoes provide a range of nutrients, and the lemon juice offers an extra dose of vitamin C. Toss in some toasted chickpeas to up the protein content, and you’ve got a full-fledged meal!

INGREDIENTS

  • 1/2 cup bulgur wheat
  • 4 firm Roma tomatoes, very finely chopped
  • 1 English cucumber (hothouse cucumber), very finely chopped
  • 2 bunches parsley, part of the stems removed, washed and well-dried, very finely chopped
  • 1215 fresh mint leaves, stems removed, washed, well-dried, very finely chopped
  • 4 green onions, white and green parts, very finely chopped
  • Salt
  • 34 tbsp lime juice (lemon juice, if you prefer)
  • 34 tbsp virgin olive oil
  • Romaine lettuce leaves to serve, optional

INSTRUCTIONS

  1. Wash the bulgur wheat and soak it in water for 5-7 minute. Drain very well (squeeze the bulgur wheat by hand to get rid of any excess water). Set aside.
  2. Very finely chop the vegetables, herbs and green onions as indicated above. Be sure to place the tomatoes in a colander to drain excess juice.
  3. Place the chopped vegetables, herbs and green onions in a mixing bowl or dish. Add the bulgur and season with salt. Mix gently.
  4. Now add the the lime juice and olive oil and mix again.
  5. For best results, cover the tabouli and refrigerate for 30 minutes. Transfer to a serving platter. If you like, serve the tabouli with a side of pita and romaine lettuce leaves, which act as wraps or “boats” for the tabouli.

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