quinoa tabouleh

Traditional Tabouleh


I must admit that I have a strong fondness for Mediterranean cuisine in general, and Lebanese cuisine is without a doubt one of my favorite cuisines, full of colors, flavors.

This tabouleh recipe is, vegan/dairy free and nut free salad. It’s quick to prepared, within 30 minutes. but most of all it is full of of green vegetables and  herbs which contains  high fiber, protein and vitamins.The major health benefits will make this dish a perfect lunch or dinner that all the family will enjoy, I promise you ! 

 

 

quinoa tabouleh

The bulgur in this recipe is  a nutritional powerhouse which is the true star in this recipe increases its nutritive value as it contains protein, magnesium, iron and fiber content. The health benefits of minerals present helps to carry oxygen in the blood throughout your body, in formation of collagen and to boost your immune system.

The vegetable you will find in this recipe such as cucumbers are high in water content so they are very good and effective in ridding the body of toxins from the digestive system, aiding in digestion. As for the tomatoes, they are a good source of vitamins A, C, K, folate and potassium. The lycopene found in tomatoes makes skin less sensitive to UV light damage and has been shown to improve bone mass, which can reduce the risk of osteoporosis.

If that wasn’t enough then you will be amazed to note that just one bowl of tabbouleh contains 354 calories; 16.6 g fat; 45.7 g carbohydrates; 9.6 g protein of protein, 20% of your daily needed fibre and more than 100% of your recommended vitamin A and C intake.

traditional Tabouleh

Here are  tips for the Tabouleh:

  • Dice the vegetables as finely as possible for proper texture.
  • Use firm tomatoes; place the chopped tomatoes in a colander to drain excess juice. Pre-salting of the tomatoes and parsley removes excess liquid, preventing the salad from becoming soupy later.
  • Use long, thin skinned, and seedless Cucumbers
  • You can replace lemon juice with ¼ cup red wine vinegar if you don’t have lemon on hand.
  • You can add some drained, rinsed chickpeas in to your recipe to increase the fiber content.

Traditional Tabouleh

Prep time: 

Total time: 

Serves: 5

Ingredients
  • 4 firm tomatoes
  • 1 english cucumber
  • 1 bunch of green onions
  • 2 bales of parsley FLAT
  • 1 bunch of fresh mint
  • 1 small medium brown bulgur handle (crushed wheat)
  • 1 lemon
  • 3 spoons of olive oil
  • 2 pinches of salt
Instructions
  1. Before you start put a handful of bulgur in a bowl of water for 15 minutes and let it soften.
  2. Wash the parsley, then chopped finely with a knife (or scissors if you prefer).
  3. Repeat with mint, you must obtain leaves about 1 cm.
  4. Put everything in a salad bowl.
  5. Cut the green onions, the tomatoes in small dice, and put everything in the salad bowl.
  6. When the bulgur is soft, take it out of the water and squeeze it between the hands to squeeze it out. Put it in the salad bowl with the rest.
  7. Seasoning: squeeze 1 whole lemon and drizzle on the contents of the bowl. Add salt and 3 tablespoons olive oil.
  8. Tabbouleh should be shiny to indicate that there is enough olive oil.

 


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