A TABBOULEH INSPIRED BULGUR WHEAT SALAD
A zesty Tabbouleh inspired bulgur wheat salad with chickpeas, feta and sweet peppers with mint and rocket - an easy recipe for healthy summer salads
Provided by Dianne Bibby
Categories Salads, Vegetrian, Healthy sides,
Yield 6
Number Of Ingredients 16
Steps:
- Place the bulgur wheat in a heatproof bowl and pour over the stock. The liquid level should just cover the wheat. Cover over with cling film and set aside for at least 10 minutes to allow the wheat to rehydrate. When all the stock has been absorbed, fluff the bulgur with a fork to separate the grains. Quarter the cucumber and deseed. Cut the quarters in half again and then into fine dice. Chop the peppers into fine dice. Now, take all three herbs and bundle them up together. Chop into fine shreds and add to the bulgur wheat, along with the cucumber, peppers, chickpeas and tomatoes. For the dressing, place all the ingredients in a screw top jar and shake together. Pour the dressing over the salad and toss to combine. Check the seasoning and add a little more lemon if you prefer a bit of zing. This salad is best served at room temperature as the flavours will be more prominent. BK Handy tip : This salad makes a great packed lunch and summer picnic food. If you like, add some roasted chicken pieces and baby spinach.
WHEAT-BERRY TABBOULEH
Eaten whole, wheat berries have a strong nutty flavor, making them an earthy alternative to rice, couscous and quinoa. They can be soaked overnight so they'll cook faster and have a lighter, softer texture, but it's not necessary. A great way to prepare them is in tabbouleh, as a substitute for bulgur wheat. Suddenly, what is often only a small part of a Middle-Eastern mezze platter is elevated to a main dish.
Provided by Jeff Schwarz And Greg Kessler
Categories side dish
Time 1h15m
Yield 4 servings
Number Of Ingredients 10
Steps:
- Add wheat berries, 4 cups of water and a tablespoon of salt to a medium saucepan, and bring to a boil over high heat. Reduce the heat and bring to a simmer, then cook for 45 to 50 minutes. Drain and set aside to cool.
- Place the cucumber, tomatoes and scallions in a large bowl.
- Finely chop the parsley and mint together, and add them to the large bowl.
- Add the cooled wheat berries to the mixture, and mix in the olive oil and lemon juice.
- Add remaining salt and pepper to taste.
- Serve at room temperature.
Nutrition Facts : @context http, Calories 270, UnsaturatedFat 9 grams, Carbohydrate 40 grams, Fat 11 grams, Fiber 8 grams, Protein 7 grams, SaturatedFat 2 grams, Sodium 551 milligrams, Sugar 4 grams
BULGUR WHEAT TABBOULEH
This bulgur wheat tabbouleh is the easiest vegan side dish ever and takes just a few ingredients. Pair with hot falafels, hummus and crisp pitta bread
Provided by John Torode
Categories Side dish
Time 15m
Yield as a side dish
Number Of Ingredients 9
Steps:
- Soak 120g fine bulgur wheat in cold water for 15 mins. Drain well, put in a bowl and mix with 75ml olive oil and 4 tbsp lemon juice. Cover and leave for 30 mins to soften. When ready to serve, deseed and finely chop 5 tomatoes and add with 4 finely sliced spring onions and a good handful each of chopped flat-leaf parsley and chopped mint leaves. Finally, stir in another 75ml olive oil and 4-5 tbsp lemon juice and season well.
Nutrition Facts : Calories 305 calories, Fat 25 grams fat, SaturatedFat 4 grams saturated fat, Carbohydrate 14 grams carbohydrates, Sugar 2 grams sugar, Fiber 4 grams fiber, Protein 3 grams protein, Sodium 0.1 milligram of sodium
TOASTED BUCKWHEAT TABBOULEH
Steps:
- Rinse buckwheat groats. Bring a saucepan of water to a boil, sprinkle in the buckwheat groats, and simmer until buckwheat is tender, about 10 minutes. Drain and cool.
- Heat olive oil in a skillet over medium heat; cook and stir onions and garlic until onion is translucent, 5 to 8 minutes. Set aside to cool.
- Lightly toss cucumber, parsley, mint, lemon juice, and mixed herbs in a large salad bowl until thoroughly combined; stir in cooked buckwheat and onion mixture.
Nutrition Facts : Calories 232.6 calories, Carbohydrate 44.8 g, Fat 4.8 g, Fiber 7 g, Protein 6.9 g, SaturatedFat 0.8 g, Sodium 16.7 mg, Sugar 5.2 g
BULGUR TABBOULEH SALAD
My sister (Sky Hostess) gave me this recipe. It's delicious and you can add whatever veggies you like! All vegetable amounts are approximate. Use as much as you prefer. Salt and pepper if you like.
Provided by LK Devildog
Categories Grains
Time 1h5m
Yield 1/2 cup, 4 serving(s)
Number Of Ingredients 13
Steps:
- Boil the water and then pour over the bulgur wheat.
- Cover and allow to sit for about 1 hour.
- Add lime juice and olive oil, then refrigerate.
- Once chilled add the veggies and cumin.
- Stir gently and serve chilled.
- All vegetable amounts are appoximate. Use however much you prefer.
Nutrition Facts : Calories 236.3, Fat 17.9, SaturatedFat 4.7, Cholesterol 16.7, Sodium 234.4, Carbohydrate 15.9, Fiber 3.8, Sugar 3.8, Protein 5.2
BBULGUR WHEAT SALAD (TABBOULEH)
Provided by Robert Farrar Capon
Categories side dish
Time 2h
Yield 4 servings
Number Of Ingredients 11
Steps:
- Mix wheat and water in a bowl and refrigerate 1 hour.
- Add all remaining ingredients except 1/4 cup of the olive oil. Mix well. Refrigerate at least 1 hour.
- Before serving, mix again, check seasonings and sprinkle with remaining olive oil.
Nutrition Facts : @context http, Calories 772, UnsaturatedFat 46 grams, Carbohydrate 66 grams, Fat 56 grams, Fiber 13 grams, Protein 11 grams, SaturatedFat 8 grams, Sodium 626 milligrams, Sugar 6 grams
BULGUR WHEAT TABBOULEH WITH CHICKPEAS
Make and share this Bulgur Wheat Tabbouleh With Chickpeas recipe from Food.com.
Provided by dividend
Categories Grains
Time 1h10m
Yield 4 serving(s)
Number Of Ingredients 9
Steps:
- Pour boiling water over the bulgur to cover, and let sit for 1 hour.
- Drain, and fluff with a fork.
- Combine the bulgur and the cooked chickpeas.
- Add olive oil, lemon juice, salt and pepper to taste. A good ratio is 2:1 olive oil : lemon juice.
- Cut each tomato in half through the stem. Cut off the stem, and scoop out the seeds. Chop the flesh into 1/4 inch cubes. Dice the cucumber into 1/4 cubs.
- Add the tomatoes, cucumber and the parsley to the bulgur. Stir to combine.
- Taste, and correct seasoning as necessary to taste.
- A nice addition is 1 oz of feta cheese, chopped very fine just before serving.
Nutrition Facts : Calories 176, Fat 2.1, SaturatedFat 0.3, Sodium 23.2, Carbohydrate 34.1, Fiber 9.2, Sugar 8.9, Protein 8.6
TABBOULEH SALAD
Steps:
- Cover by 1 inch with cold water: 1/2 cup bulgur wheat.
- Soak for 20 minutes to plump the grains, then drain in a sieve. While the bulgur is soaking, prepare the other ingredients. Chop: 1 1/2 large bunches of parsley (about 1 1/2 cups, chopped), 1 bunch of mint (about 1/3 cup, chopped), 1 bunch of scallions, white and green parts (about 1 cup, chopped).
- Mix the herbs in a large bowl with: 2 ripe medium tomatoes, cored and diced small.
- With your hands, squeeze the soaked bulgur to remove as much water as possible and mix it into the chopped herbs and tomatoes, along with: Juice of 1 lemon, Salt, 1/4 cup extra-virgin olive oil.
- Mix well. Taste and add more salt, lemon juice, or oil if needed. Let rest for about 1 hour before serving to allow the bulgur to absorb the flavors. If you like, serve garnished with romaine leaves to use as scoops for eating the salad.
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