Tabouleh is a middle eastern dish now very popular in the United States and can be purchased at larger Krogers stores and health food stores, and Whole Food markets in Atlanta. It serves up 17 grams of protein, 19 grams of complex carbohydrates, zero trans fats and 20 grams of dietary fiber, and 4 grams of iron, Bulgar wheat itself, it is a 46 on the glycemic index, and more see below.
The main part of Tabouleh is Bulgar Wheat. Bulgar is wheat that has been cracked. Wheat berries are cooked, dried, and then cracked with most of the hull removed, they are called bulgar. But in the United States the hull/no hull decision is easy because true cracked wheat is difficult to find, unless you make it yourself or from an organic farmer. The hull is where all of the fiber comes from and a great deal more of vital nutrients, that you hear are missing in whole wheat breads, flour and cereals, that is great for your health.
Parsley is a diuretic and removes toxins from your body, and contains three times the Vitamin C as an orange, twice as much iron as spinach, and fights cancerous tumors and prevents cancer in general.
Cucumber has iron and protein and a little bit of everything else in it.
Tomatoes fight disease and cancer because of lycopene and it contains 40% of your daily Vitamin C and 20% of your daily Vitamin A.
Green onions contain:
- Calcium, Iron, Magnesium, Phosphorus, Potassium, Manganese, Zinc, Selenium
- Vitamin C, Vitamin D , Vitamin K, Thiamin, Riboflavin, Niacin, Vitamin B-6, Folate, Folic Acid, Choline
- Amino Acids like Tryptophan, Threonine, Lysine, Phenylalanine, Tyrosine , Valine.
Ingredients:
2 cups of water
1/2 teaspoon salt
3/4 cup bulgar wheat
1/2 bunch parsley
1 cucumber
2 tomatoes
3 green onions
1 clove garlic
1/4 cup lemon juice
2 tablespoons olive oil
salt and pepper
1/4 cup coarsely chopped mint leaves
- Bring the water and salt to a boil in a saucepan, pour in the bulgar and cover. Remove from the heat and let stand for 20 minutes or until most of the liquid has been absorbed and the bulgar is fluffly and tender. Drain in a sieve and put in fridge until ready to use.
- Coarsely chop parsley. Peel the cucumber and cut into 1/2 inch cubes. Cut the tomatoes in half, scrape the seeds out and cut into 1/2 inch pieces. Trim the green onions, dicarding the ends, and cut the white and about 1 inch of the green part into thin slices.
- Peel and finely chop the garlic or pass it through a garlic press, place it in a small bowl with the lemon juice and olive oil, beat well with a fork. Season with salt and pepper.
- Place the bulgar in a large bowl. Add parsley, cucumber, tomatoes, gree onions, mint and vinaigrette and stir well, then taste and season with salt and pepper if the salad needs it. Chill before serving. Serves 4.
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