Tabbouleh

Tabbouleh is a refreshing and vibrant Middle Eastern salad that features bulgur wheat mixed with fresh herbs, vegetables, and a tangy lemon dressing. This dish is not only delicious but also packed with flavors and nutrients, making it a perfect side dish or light meal.

For a Serving Size of Two:

Ingredients:

• 100 grams bulgur wheat (fine or medium)
• 200 ml water (for soaking bulgur)
• 50 grams fresh parsley, finely chopped
• 30 grams fresh mint, finely chopped
• 50 grams cherry tomatoes, diced
• 1 small cucumber, diced (about 100 grams)
• 50 grams red onion, finely chopped
• 2 tbsp olive oil
• 2 tbsp lemon juice (freshly squeezed)
• Salt and pepper to taste

Procedure:

1. Prepare the Bulgur: In a bowl, combine the bulgur wheat and water. Let it soak for about 30 minutes, or until the bulgur is tender and has absorbed the water. Drain any excess water if necessary and fluff with a fork.
2. Chop the Vegetables: While the bulgur is soaking, prepare the vegetables. In a large mixing bowl, combine the chopped parsley, mint, diced tomatoes, cucumber, and red onion.
3. Combine Ingredients: Once the bulgur is ready, add it to the bowl with the chopped vegetables.
4. Dress the Salad: In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper. Pour the dressing over the salad and toss everything together gently until well combined.
5. Serve: Let the tabbouleh sit for about 10 minutes to allow the flavors to meld. Serve chilled or at room temperature.

Nutritional Benefits:

• Calories: 200 kcal
• Protein: 7 g
• Carbohydrates: 32.3 g
• Fat: 5.8 g