I know it's still a little cold outside to be thinking of salad dishes, at least for a main course but this is very nutritious and can be a side dish as well as a main course. Tabbouleh is good served with other salads, like rotini salad (September 20, 2011), hummus or baba ghanoush (February 23, 2012). Or with kabobs, grilled/broiled salmon (Sept 6 & 21, 2011), grilled chicken or grilled portobello mushrooms (February 7, 2012).
Basic Tabbouleh
1 ½ c warm water
8-10 cherry tomatoes, quartered (or 3 tomatoes, diced)
¼ red onion, finely chopped
½ cucumber, diced
½ c parsley, chopped
1-2 Tbl mint, chopped (I don't particularly like mint, season to taste – some recipes call for up to ½ c)
Juice of 1 lemon
2-3 Tbl olive oil
½ tsp salt
Soak bulgur in a large bowl with warm water for about 1 - 1 ½ hours. Mix in remaining ingredients, chill for at least 1 hour. Serves 5
You can be creative with this recipe too! You can add ½ c chopped romaine, or ½ c chopped spinach, or ½ c chopped red or green pepper or ½ c chopped black olives, or ½ c golden raisins, or a minced clove of garlic, or even a cup of chopped cooked chicken - or even all of these suggestions (but if you do that I'd double the basic recipe) - for extra protein, you can substitute quinoa for the bulgur - you top it off with some Feta cheese too - whatever you like, make it your own!
Comparison
Price of Home made: About $3.75 total
Price of Near East Tabbouleh: $3.50+ tomato, lemon juice & olive oil, about $5.00 total
Home made Preparation: Soak in warm water 1 hr*, cut and mix ingredients 10 min, refrigerate 1 hr – Approximately 2 hr & 10 min
Near East Tabbouleh Preparation: Boil water, soak covered for 30 minutes, (cut & add tomato, lemon juice & olive oil), refrigerate 1 hour – Approximately 1 hr 35 min.
Home made Ingredients: Bulgur wheat, tomato, onion, parsley, cucumber, mint, lemon juice, olive oil & salt
Near East Tabbouleh Ingredients: Bulgur wheat, salt, parsley, onions, molasses, garlic, spearmint, honey, black pepper (You have to add tomato, lemon juice & olive oil)
Well, home made comes in at about $1.25 cheaper and has the added ingredient of a half a cucumber and does NOT contain molasses or honey (you don't need a sweetener in this dish). It only takes about 5 more minutes to chop the additional ingredients and an extra 30 minutes to soak* the bulgur. And if you look at the nutritional data below, you'll see that home made has less calories, less sodium, less carbs and more vitamins.
*Sure you can boil water and soak the bulgur for only 30 minutes also – but you lose some of the nutritional value in the bulgur when you boil it. For that matter, you can cook it in the microwave in about 2 minutes if you are really in a hurry.
Nutritional Data for Near East Tabbouleh
Calories 120
Total Fat 3 g
Saturated Fat .5 g
Trans Fat 0 g
Cholesterol 0%
Sodium 270 mg
Carbohydrates 23 g
Dietary Fiber 5 g
Sugars 2 g
Protein 4 g
Vitamin A 6%
Vitamin C 15%
Calcium 0%
Iron 4%
Nutritional Data for Home made Tabbouleh
Calories 91
Total Fat 3 g
Saturated Fat 0 g
Trans Fat 0 g
Cholesterol 0 g
Sodium 241 mg
Total Carbohydrates 15 g
Dietary Fiber 4 g
Sugars 2 g
Protein 3 g
Vitamin A 17%
Vitamin C 30%
Calcium 3%
Iron 5%
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