Classic Tabbouleh

By , April 4, 2012

One of my all-time favorite foods, ever! This is my mom’s famous recipe.

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And since my diet has gone essentially low fat vegetarian, which is presently all my body will handle, this stuff is my mainstay. I plow through an entire batch all by myself every 2 or 3 days! And since I can’t eat much oil at all, I change up the dressing to be only a small drizzle of oil, and tons of lemon juice, and I’ve grown to really love it this way!

Also, tabbouleh is normally made with bulghur. I always make it with quinoa now since I love the taste of it and it’s more nutritious and also a complete protein — but bulghur is of course delicious too!

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Mom’s Tabbouleh

1/2 cup uncooked bulghur or quinoa*

1-2 cups chopped tomatoes — (2 cups = about 1 lb) (I always make it with 2 cups of tomatoes now, but if you do, you may need to increase the amounts of lemon juice and olive oil slightly)

2 cups finely chopped parsley — chop first and then measure (about 1 medium-large bunch parsley…but do measure it first)

1/2 cup chopped green onion or 1/3 cup finely chopped white onion

1 level Tbsp dried mint, crushed (or 2 Tbsp fresh mint, finely chopped)

1/4 – 1/3 cup fresh lemon juice

1/3 cup olive oil

Salt (about 1 to 1 1/2 tsp), or to taste

Pepper to taste

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Cook the 1/2 cup bulghur or quinoa* (1/2 cup grain to 1 cup boiling water + dash of salt; cover, simmer till water’s absorbed, about 20 minutes). Cool it to room temperature. If I’m in a hurry, I’ll put the hot quinoa into the freezer to cool it quickly.

Mix everything together in a big bowl. But if you don’t think you’ll eat all of it within a day or two, mix the dressing separately, and add it to the tabbouleh right before you eat a helping of it. That way the tabbouleh will stay fresh several days longer in your fridge.

Enjoy!

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*Cooking quinoa:

Be sure to rinse the quinoa well to remove bitter saponin residue. The quick way to cook it is to boil your water (ratio of 1 cup grain to scant 2 cups water), add some salt, add quinoa and cover, simmering until the water is absorbed, about 20 minutes.

However, if you’re able to plan ahead enough, it’s much better, healthwise, to soak your quinoa for at least 12 hours to make it more digestible — the way traditional cultures do. Soaking grains neutralizes phytic acid (which binds to essential minerals like calcium, magnesium, iron, and zinc, and blocks their absorption) as well as enzyme inhibitors in the grain. Soaking also breaks down difficult-to-digest proteins and encourages the production of beneficial enzymes which in turn increases the vitamin (especially B vitamin) content of the grain.

So…

To soak quinoa: Thoroughly rinse 1/2 cup of dry quinoa to remove bitter saponin residue. Put 1 Tbsp of lemon juice or vinegar into a measuring cup and fill to the 1/2 cup mark with warm water, then mix with the quinoa in a bowl. Cover and let sit at room temperature for at least 12 hours, or up to 24. When you’re ready to cook, rinse and drain the quinoa well, and place in a saucepan. Add a scant 1/2 cup of water, and a little salt. Bring to a boil and simmer, covered, until all the water is absorbed, about 20 minutes. Cool, and proceed with the recipe.

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2 Responses to “Classic Tabbouleh”

  1. Jane says:

    A great salad recipe just in time for spring, tho by the looks of my tomato seedlings, it’s going to be a bit before my garden will be providing the tomatoes for it! Your body may be on a wise track with the oil thing, we’ve been following Mike Anderson’s RAVE Diet and he basically cuts out all oils. “As a highly refined food, they contain no fiber, are devoid of nutrients and are 100% fat …and are essentially “cholesterol in disguise”. “…among many other facts. Thanks for grain soaking info, I need to get on top of that one…what’s the purpose of the lemon juice or vinegar and do they leave a tartness in the grain?

  2. Patty says:

    Spearmint is traditional and tastes best. It’s very easy to grow and can get out of control!

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