Tabouleh is great: it’s low in calories, easy to prepare, and when made correctly, has alot of flavor. It also has a decent amount of protein per serving. Essentially, Tabouleh is cracked wheat, dry and grain-like in texture. There is no cooking involved as it is simply soaked in hot water to soften, then mixed with herbs and seasonings. This recipe is especially good because it incorporates salty feta cheese and buttery, crunchy pine nuts. Of course if you don’t have pine nuts you can substitute it with any type of nuts you have around.
1/2 cup cracked bulgur wheat (or packaged Tabouleh)
3/4 cup boiling water
1/4 cup chopped red onion (depending on size, 1/4 to 1/2 of a red onion)
1/4 cup chopped fresh flat leaf parsley
1/2 cup chopped tomatoes
1/2 cup chopped cucumbers
1/4 cup toasted pine nuts
1/4 cup feta cheese
3 tablespoons olive oil
zest of 1/2 lemon
juice of 1/2 lemon
1 clove garlic (minced)
salt and pepper to taste (at least 1/2 teaspoon of salt)
Measure bulgur wheat into a bowl. Bring water to boil and pour into bowl over wheat. Season with salt and pepper, stir and then cover for 20 to 30 minutes. Meanwhile, toast pine nuts over stove on medium heat until their oils have developed and they are glossy and browned. Chop up all of the vegetables and herbs, and zest the lemon.
Once cooked, the bulgur wheat should be tender and flufffed. If there is any excess liquid you may drain it through a strainer. Combine wheat with all of the vegetables and herbs, and dress with olive oil, lemon juice, salt and pepper. Toss in pine nuts, feta cheese, and serve.
Tabouleh can be eaten on its own as a salad, or stuffed into pita pockets or wraps. Enjoy!