This whole-grain salad is made from bulgur wheat, which is simply whole wheat berries that have been steamed, dried, cracked, and rehydrated. Much of the Middle East relies on various versions of tabouli to stretch its meat supply. It absorbs the flavors of spices, aromatic vegetables, and meats.
INGREDIENTS | SERVES 6
- ½ cup medium bulgur wheat
- 1½ cups water
- ⅓ cup lemon juice
- 2 tablespoons chopped fresh mint
- 1 teaspoon salt
- 1 teaspoon pepper
- ¼ cup extra-virgin olive oil
- 1 cup chopped fresh parsley
- ½ cup chopped green onions
- 2 large tomatoes, diced
- 1 tablespoon minced garlic
Soak the bulgur in the water for at least 2 hours.
Drain the excess water and put the bulgur in a large bowl.
Add the remaining ingredients to the bulgur and mix well.
Let sit at room temperature for 60 minutes or refrigerate overnight.
Serve chilled or at room temperature.
Protein: 2.34 grams
Carbohydrates: 12.95 grams
Fiber: 2.99 grams
Fat: 9.69 grams
Prepare Your Own Bulgur
If you soak 2 cups of wheat berries in 4 cups of water overnight, you can make your own bulgur the next day. Drain the wheat berries, simmer them in 4 cups of water for 60 minutes, and drain. Dry the wheat berries on a baking sheet pan in a 250°F oven for 45 minutes or until dry. Chop up the dried, cooked wheat berries in a food processor and store in a large jar.