Wednesday, July 29, 2015

Eastern Mediterranen Tabbouleh Salad






Healthy, delicious and low carb, Tabbouleh is an Eastern Mediterranean dish that's traditionally enjoyed as part of mezze, or appetizers, eaten before a meal. Originally from the mountains of Syria and Lebanon, tabbouleh is one of the most popular salads in the Middle East, and comes from the Arabic word 'mtabeleh', which means ‘seasoned’, implying that the dish comes alive with the salad's flavourful seasonings. In Lebanon, regional and family recipes vary widely, but the consensus remains the same: if the salad isn't heavy on parsley, it's not tabbouleh. 

Characterized by the colours of the Lebanese flag – green, white and red — tabbouleh is traditionally made with bulgur, ripe tomatoes, zesty parsley and fresh mint, with a simply dressing of olive oil, lemon juice and salt. Low in fat and high in fiber, essential nutrients and complex carbohydrates, tabbouleh's primary ingredient is bulgur, which are wheat kernels that have been steamed, dried and crushed, and are available in various grinds: coarse, medium and fine. Like hummus, baba ghanouj, stuffed grape leaves and other delicious mezze of Arab cuisine, Tabbouleh Salad is firmly entrenched as a popular and healthy addition to North American cuisine. 




Eastern Mediterranen Tabbouleh Salad
Serves 8

1 cup medium bulgar wheat
1 1/2 cups boiling water
1/4 cup freshly squeezed lemon juice
1/4 cup olive oil
3 tsp Maldon sea salt
1 cup scallions, with green ends, finely chopped
1 cup mint leaves, finely chopped
1 cup flat leaf Italian parsley (about 1 bunch), finely chopped
1 english cucumber, peeled, seeded, and diced
2 large ripe tomatoes, finely chopped, or 2 cups cherry tomatoes, quartered
1 tsp freshly ground black pepper


Place the bulgar wheat in a large bowl and add boiling water, lemon juice, olive oil, and 1 1/2 teaspoons salt. Stir, then allow to stand for 1 hour at room temperature. Once the bulgar wheat has absorbed all of the water, add the scallions, mint, parsley, cucumber, tomatoes, remainder of salt and the pepper. Season to taste. Serve at room temperature or chill for at least 1 hour to serve cold.