Tabbouleh Legume Salad Modified (Lebanese Bulgar Wheat Salad, with Chickpeas & Black Beans & Cucumber) |
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Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 1 |
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1 serving = 1 c = 219 cals, low 131 mg sodium, 6.5 g fat but only 0.9 g saturated fat, 7.7 g complex fiber and 8 g protein (makes 12 one cup servings, but easy to whack recipe in 1/2 or 1/4) Ingredients:
2 c bulgar wheat , uncooked fine or medium grind |
14 oz chickpeas , (aka garbanzo beans, included in nutrition calorie facts but optional, see prep note) canned 50% less salt |
14 oz black beans , (included but optional, seep prep note) canned 50% less salt |
2 tbs peanut oil, (optional for prepping ) |
2 c green onion, (or use scallions) thinly sliced |
8 med tomatoes, 1/4-inch dice (at least 4 cups) |
1 c parsley, fresh minced |
1 c mint, fresh minced (optional) |
2 c cucumber, 1/4-inch dice (included but optional, at least 4 cups) |
1/2 c lemon juice |
3 tbs olive oil, extra virgin |
Directions:
1. makes 12 one cup servings
2. Pour BOILING water over uncooked bulgar (fine or medium ground, rinsed), set aside about 1/2 hour while preparing the rest so the bulgar will swell and become edible! Add extra water if needed but remember there will be juice from the fresh tomatos
3. gather and prepare salad ingredients ~ rinse canned beans well and then consider sauteing them (see prep note below), 1/4-inch dice tomatoes and cucumbers, finely slice green onions, mince parsley and mint.
4. prepare dressing in small bowl or shakeable container; combine 1/4 c lemon juice and tbs extra virgin olive oil (called for 1/4 c oil, 3/4 t salt i omitted), 1/2 t freshly ground pepper, (i also added several dashes of lemon pepper and cajun blackened seasoning). mix well
5. mix/toss all ingrediets together well. just as good or better next day
6. *garbanzo and black beans prep note ~ heat tablespoon olive oil (i used peanut oil b/c it has a higher smoke point, does not burn and has an exotic flavor) and chickpeas together. Recipe suggests sprinkle with 1/4 t salt and grinding of pepper. Instead, I used garlic powder, onion powder, cajun blackening seasoning. Cook in a single layer until a toasty borwn or ligher turning beans/stirring occasionally. Good as a snack separately or in the salad. I also did the black beans this way. yum!!!
7. adapted by united2gether to taste and personal preferences; based on recipe called Tabbouleh in Good Food, Great Medicine; A Homemade Cookbook by Mea Hassell, & Miles Hassell, MD
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