swanlogo2.jpg (2420 bytes)Tabouli Salad


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(adapted from the original place I found the recipe nearly 25 years ago, Diet for a Small Planet by Frances Moore Lappe)

Tabouli is my #1 all-time favorite food.   The first time my husband and I made it, we could not stop ourselves and ate the entire batch, which the recipe said was enough for 6!

The quickest way to get started eating this phytochemical-packed traditional Lebanese dish is buy some at a deli.  My regular grocery store carries Tabouli pre-packaged in a little plastic tub.  It's great to pick up to eat when traveling.  Anyhow, if I have time, I "doctor it up" after I take it home by adding more diced tomatoes, sliced green onions with Tops, and pre-cooked lentils or garbanzo beans.   Most of the time there is enough dressing, but if not, just add another dash of lemon juice and olive oil.

Now for making the recipe from scratch (truly the best).

  • 1 1/2 cups dry bulgar (buy dry bulgar is in the health food section of your grocery store or at a natural foods store)
  • 4 cups boiling water
  • 1 cup cooked, drained beans - garbanzo, lentil, or small white beans (can cook from scratch or use canned,  pre-cooked beans from your pantry shelf)
  • 2 cups fresh parsley - minced (can use your blender or food processor for this, or a chef's knife also works great ).  In the summer, I use half parsley and half fresh mint.  Don't worry about the amount - more is better here.
  • 2 - 3 bunches green onions - sliced, both white and green parts
  • 3 - 4 medium tomatoes, chopped (in the off-season, I spend the money on the vine-ripened tomatoes for the best flavor)
  • 1/2 cup or more fresh lemon juice
  • 1/4 cup extra-virgin olive oil (this is the first recipe I ever bought olive oil for)
  • 1 tsp. salt

Directions:

  • Pour the boiling water over the dry bulgar in a medium to large bowl and let sit ~1-2 hours until water is absorbed.  Drain very well using a colander.  Bulgar will now be light and fluffy.
  • Once bulgar is done, mix all the ingredients together.  Chill for several hours or overnight. 

Beautiful to look at and absolutely delicious to eat!  Enjoy :-)


I really don't think it is possible to improve my Tabouli recipe, but here are two modifications that add a twist without taking anything away:

  1. Use the whole grain quinoa instead of bulgur (I use quinoa by Bob's Red Mill, which is already washed and ready to cook).
  2. Use lemon balm in place of regular mint. Be careful if you grow this in your garden as it spreads like crazy, just like the other mints.

Feel free to use either or both adjustments.

 


In my book, I have included the names of several dozen cookbooks which feature recipes that are compatible with (or that can be modified to fit) the ultra-healthy diet I follow, including some resources which are free.

I am also collecting recipes to include in a future edition of my book as well as to be featured on "Menus and recipes".   I have asked readers to send me any recipes that they have found to be great-tasting and easy to prepare, and that emphasize the nutritional guidelines which are outlined in my book.  I will also consider taking people's favorite "normal" recipes and posting versions which are modified for maximal cancer prevention.

If you have a recipe you wish to submit for possible inclusion in either my book or on this web page, please send it to me.  If the recipe is from a cookbook or other printed source, please include the name, author, and publisher of the source so that I can ask for permission to reprint the recipe.  If it is a recipe you created, or a family favorite, please indicate that, also.

Mail recipes to me at:

Contact Information:
Phone/Fax: 734/996-9260

P.O. Box 130221, Ann Arbor, MI  48113

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