Tabouli (Tabbouleh) Salad by Chef Charles Knight
Tabbouleh is a traditional healthy Lebanese dish made with cooked bulgur wheat, combined with fresh finely chopped parsley, tomato, onion, and mint seasoned with the juice of lemon or lime and-olive oil. Typically served as an appetizer. To enhance the flavor, refrigerate overnight and serve the next day. Covered, bulgur wheat remains fresh when refrigerated up to five days.
Recipes call for soaking extra fine bulgur wheat in hot water for 45 minutes to 1 hour. However, to enhance the flavor and to provide a chewy texture, I prefer to use a medium grain bulgur cooked in purified water and/or a chicken or beef bone broth. Bulgur wheat is a hard grain like rice that softens when cooked.
EQUIPMENT: 1-quart Ultra-Tech II saucepan, French chef knife and cutting board, large salad bowl
MAKES 4 SERVINGS – PREPARATION TIME 1 Hour 30 Minutes
- 1 cup medium grain bulgur wheat
- 3 or 4 chilled firm Roma tomatoes diced fine
- 1 English cucumber diced fine
- 1 bunch parsley chopped fine
- 10 to 15 mints leaves
- 3 or 4 Romaine lettuce leaves sliced to bite size
- 3 to 4 tablespoons of olive oil (pure golden Spanish or Italian)
- 3 tablespoons fresh squeezed lemon or lime juice (Meyer lemons in season)
- 4 or 5 green onions (white and green part) sliced
In your 1-quart Ultra-Tech II saucepan combine 1 cup medium grain bulgur with 1¾ cup purified water or broth or half water half broth. Stir to combine. For flavor and a healthier dish. DO NOT USE TAP WATER CONTAINING CHEMICALS LIKE CHLORINE AND AMMONIA.
Cover, open the vent and bring to a simmer over medium heat 275ᵒF. When the whistle sounds or steam begins to escape from the vent, close the vent and turn OFF heat. Let it sit for 20 minutes for chewy or 30 minutes for a softer texture. Uncover, fluff and place in the refrigerator to cool. While the bulgur is chilling using a SHARP knife prepare the ingredients for the salad.
Place the vegetables and bulgur wheat in a large salad bowl and toss gently. Sprinkle with olive oil and toss again. (I prefer not to use Virgin Olive Oil as it has its own flavor that I believe takes away from the Tabouli. But I will leave that up to you).
To serve: Sprinkle with fresh lemon or lime juice and top with Green Onions.
What are the health benefits of bulgur wheat?
- Controls Obesity
- Increases Energy
- Prevents Metabolic Disorders
- Prevents Type 2 Diabetes
- Reduces Chronic Inflammation
- Prevents Gallstones
- Improves Metabolism
- High in Fiber
- Promotes Women's Health
- Prevents Childhood Asthma
- Relieves Postmenopausal Symptoms