Tabbouleh: Mediterranean Cooking



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Now that the weather here has finally decided to warm up…knock on wood…I find myself craving cool, crisp greens. I enjoy consuming delectable kale, arugula, and fresh spinach from local farmers markets, but after a while sometimes I need to change it up and add some spice to my life. Introducing you next star salad green: parsley! You might be thinking hmm isn’t that what I put in dishes as a seasoning/spice? Yes, yes it is. I bet you didn’t know that this green, leafy veggie is secretly a star in Mediterranean cooking. Parsley like Clark Kent, from the outside seems like a simple seasoning, but the truth is beneath those simple curly leaves is superman potential that can easily alleviate you next salad to a whole new level.

Parsley like many leafy greens is an excellent source of vitamin K and vitamin C. This herb is also a bit heartier than tradition salad greens making it a bit cheaper to purchase than mixed and pre-washed greens. However, parsley being a potent herb can over power a dish, but when combined with other acidic and light ingredients a mellow balanced salad can be achieved. Today’s recipe features one of my favorite mediterranean dishes: Tabbouleh. Let me hear you say it  tab (b) ouli, tabbbboooouli! Please don’t worry though there’s nothing superstitious about this dish other than the fact that it’s mere encounter may positively alter your view point on salad. Along with parsley this recipe layers bulgar wheat (think of it as a cross between oatmeal and brown rice), radishes, cucumbers, tomatoes, mint, scallions, and lemon to build a nutritious, unique, and delicious salad.

Though this recipe is vegan and lactose free, it can be made gluten free to suit special diet needs by substituting the bulgar for brown rice or even quinoa to boost the protein content. Though I normally eat it with a bit of feta cheese or cottage cheese to make it more  of meal salad, by itself it makes an excellent side dish to take to summer gatherings. So next time you go to make yourself a lunch worthy salad give this herb parcel a chance, you might find the Superman behind the Clark Kent!

Recipe from: Food Network

1/3 cup bulgur
8 cups loosely packed parsley leaves, chopped
1 cup chopped fresh mint
3 scallions, finely chopped
1 cucumber, finely chopped
1 medium tomato, seeds removed, finely chopped
4 radishes, finely chopped
1/4 cup fresh lemon juice
1/3 cup extra-virgin olive oil
Kosher salt and freshly ground pepper

Cook the bulgur as the label directs; cool. Transfer to a large bowl, then stir in the remaining ingredients; season to taste.

Written by: Molly Brennan


Junior in Dietetics

“Piece of pie, peace of mind.”

Feel free to comment below with any questions or random comments! Thanks!



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