Recipe: Tabbouleh, Quick and Tasty
Are your clients looking for ways to increase their daily intake of fiber and whole grains? Suggest they try cooking with bulgur, a stellar whole grain that is becoming more popular among health-conscious consumers. Tabbouleh is a quick and tasty way to introduce bulgur to your family and friends. Note: Because the whole grain is crushed into particles, bulgur is sold in several versions: fine, medium and coarse (use coarse in this recipe).
1½ cups water
1 cup coarsely ground bulgur
¼ cup slivered almonds, toasted
3 tablespoons extra-virgin olive oil
juice of ½ lemon
½ teaspoon kosher salt
freshly ground pepper
5 sprigs of mint leaves, roughly chopped
10 sprigs of flat-leaf parsley, leaves roughly chopped
4 scallions, thinly sliced
10 cherry tomatoes, quartered
In medium saucepan, bring water to boil and stir in bulgur. Cover, and simmer until water is absorbed, about 10 minutes. While bulgur is cooking, toast almonds; layer them on cookie sheet and toast at 350 degrees Fahrenheit (180 degrees Celsius) for about 5 minutes (but do not allow to burn!). When bulgur is done cooking, remove pan from heat and fluff bulgur with fork.
In separate large bowl, whisk together oil, lemon juice, salt and pepper. Add in mint, parsley, scallions and tomatoes. Mix in cooked bulgur, and sprinkle almonds on top. Makes five servings.
Per serving: 220 calories; 12 grams (g) total fat; 5 g protein; 26 g carbs; 7 g fiber; 0 milligrams (mg) cholesterol; 210 mg sodium.
Source: June 2008 Nutrition Action Healthletter.