I make tabouleh quite regularly. It is a wonderful salad that I love to mix with a tin of tuna for a healthy lunch, have as a side with a main meal, or take to BBQs as a change to the standard green salad.
The ingredients which make up the bulk of my tabouleh recipe is parsley and cracked wheat.
A lot of people I know just see parsley as something a cook/chef will use to garnish a meal to add a bit of colour. However it makes for a wonderful salad ingredient and is loaded with good nutrition. It is high in vitamin K, vitamin A, folate, vitamin C, potassium and fibre.
Cracked wheat is a whole grain which is a great source of carbohydrate and fibre.
Below is my tabouleh recipe. It makes a big bowl which, if I have it as a salad for lunch, will last me 2-3 days.
- 1 bunch parsley (flat leaf or curly leaf – I generally use curly leaf), chopped
- 1 cup cracked wheat
- 2 tomatoes, chopped
- 1/2 telegraph cucumber (or 1 lebanese cucumber), chopped
- 2 lemons, juiced
- 1 garlic clove, crushed
Soak the cracked wheat in 1 cup of boiling water for 20 minutes. Then press the remaining water through a sieve.
Place all of the ingredients in a bowl and mix together.