Tabbouleh

Made of bulgur wheat and loaded with delicious vegetables, Tabbouleh is a powerhouse salad! Bulgur is basically just wheat in its whole form. With 7 grams of dietary fiber per 1/4 cup dry serving, bulgur is excellent for sweeping out the digestive tract and keeping our colons healthy. As you know, the more fiber that we eat, the risk of serious disease such as heart disease, cancer and diabetes is significantly reduced! If all of that isn't good enough, bulgur is loaded with protein, 5 grams per 1/4 cup dry, and  nutrients such as iron, phosphorus, zinc, manganese, selenium and magnesium.

The American versions of Tabbouleh that come in a box or that would be sold in many fresh food bars are a far cry from the more traditional Middle Eastern versions which are typically loaded with fresh parsley and mint. As my husband, an authority on Tabbouleh likes to say, "You should see more green than brown in your bowl." Bob's Red Mill makes a great quick cooking bulgur.

Let's talk about some of the other components of Tabbouleh. Parsely, another terrific green, makes up a significant portion of this salad. As noted by Dr. Denice Moffat, parsley is one of the world's seven most potent disease fighting spices! Sign me up for that! Parsely, rich in vitamins A, C, K and folic acid,  is also rich in beautiful green chlorophyll. It acts as a natural diuretic and helps control bad breath. These are just a few of the most notable facts about parsley.

Tomatoes, rich in antioxidents, are another powerful disease fighter. They contain vitamins C, A, potassium, and iron among others.  Be sure to choose tomatoes with the most vibrant of ruby red colors due to their high betacarotene and lycopene contents although yellow, green and orange varieties are delicious as well.

Tabbouleh

3/4 cup bulgur wheat

1 3/4 cup water

1/2 pint diced sweet cheery tomatoes

1 cucumber diced, leave the skin on for added nutritional benefit

1/2 red onion, finely diced

2 green onions, diced-including white and green parts

1 full bunch of parsley, leaves removed and finely chopped

1 small bunch of mint, leaves removed and finely chopped
4-6 Tablespoons of fresh lemon juice
4-6 Tablespoons of extra virgin olive oil
1-2 teaspoons of salt, be sure to taste as you go
1/2 teaspoon freshly ground pepper
dash or two of cayenne pepper for extra spice!

Take dry bulgur and place in a bowl. Pour water over the bulgur and let sit for at least an hour or hour and a half. Water should be absorbed.  Add diced vegetables, parsley, and mint. Mix with bulgur in a big bowl. Sprinkle with salt, pepper , juice and oil. Start slowly, by adding two tablespoons of the juice and oil, continue adding until you have a nice fresh lemon flavor. You don't want the salad dripping, but generously coated. Adjust salt and pepper as desired. Note: Make sure to chop up your mint and parsley very small. Again, you want a high ratio of greens to bulgur.

Serve as part of a Mediterranean Mezza with hummus and pita, olives, carrot and celery sticks for a nice lunch, dinner or appetizer spread.

Cooking together! Here is a picture of hubby showing me proper parsley technique! By the way, he still feels the above photo is lacking in parsely and mint! So chop, chop and chop some more to get that vibrant green plate.