NUTRITION RESOURCES

Tabouleh

 

Serves: 2 adults and 4 kids 

Time: 1 hour for barley to sit (hands off time)

+ about 15 minutes to prep the rest of the salad

 

Ingredients

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For the Salad:

• 1/2 cup bulgur wheat

• 1 cup water

• 1 red bell pepper (or 2 big tomatoes, or a 8oz package of cherry tomatoes)

• 1 cucumber (preferably english, but regular will work)

• 1 bunch parsley

• 1/4 cup fresh mint (optional, my family doesn't like mint so I leave it out)

• 3 green onions

 

For the Dressing:

• ¼ cup olive oil

• Juice from 1 lemon

• 1 teaspoon cumin

• ½ teaspoon salt

• ¼ teaspoon black pepper

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Serve With:

hummus

tzatziki

naan or pita bread

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Instructions:

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1. Boil 1 cup water in the microwave.  Pour the water over bulgur wheat in a medium bowl (the bulgur will expand as it absorbs the water).  Put a plate over the top of the bowl.  Set aside for 1 hour.  You can do this step up to a day in advance.  When it's done soaking, drain the extra water.

2. Cut the cucumber in half lengthwise and scoop out the seeds. Cut into squares as small as you can make them.  Place in a large bowl (different bowl from the bulgur)

3. Cut the bell pepper (or tomatoes) into squares the same size as the cucumber.  Place them in the same bowl as the cucumber.

4. Chop parsley, mint (if using) and green onions. Place in the bowl with cucumber and bell pepper.

5. Add the bulgur into the bowl with the cucumber and bell pepper, stir the salad.

6. In a separate bowl, make the dressing by combining the olive oil, lemon juice, mint, cumin, salt and black pepper.

7. Pour the dressing over the salad and stir to combine.  Taste best if chilled 1 hour before serving.

8. Serve with hummus and tzatiki with avocados inside pita bread for a complete meal.

9. This salad stays good for 3-4 days in the fridge.