Tabbouleh, a healthy Middle Eastern herby salad is a popular dish in Ghana (thanks to the Lebanese of Ghana).Apart from Za’atar flat bread, my second favourite Middle Eastern food is Tabbouleh.
The salad which consists of a large amount of Parsley, a little fine coarse soaked Bulgar wheat, Mint, Tomatoes and spring Onions etc makes for a healthy dish.
For this recipe I used a mixture of Bulgar wheat and Quinoa from Waitrose, however you can use Bulgar Wheat only.
Parsley which has a higher Vitamin C content as compared to an Orange is the main ingredient (in my opinion) in Tabbouleh.
The inclusion of Lemon and Sumac makes for a tangy Tabbouleh, whilst the Pomegranate molasses gives the salad the much needed sweetness.
SPICES
I have also included cumin powder to the Tabbouleh for that earthy taste. Alternatively you can use the Lebanese 7 spice mix or Baharat spice mix.
The latter is readily available in most supermarkets across the UK. Tabbouleh can be enjoyed on its own or with most grills.
INGREDIENTS
60g of Bulgar Wheat
250ml of water
Finely chopped 1 medium sized Onion
Juice of 1 large Lemon
400g of chopped fresh Parsley
50g of chopped fresh Mint
30g of chopped Spring Onions
2 large diced sun-ripened Tomatoes
2 tablespoonfuls of Pomegranate molasses
1 teaspoonful of Cumin powder
1 levelled tablespoon of Sumac or the zest of 1 Lemon
1 levelled teaspoon of milled black peppercorns
4 tablespoonfuls of extra Virgin Olive oil
Salt to taste
TIPS
- Wash your Parlsey in cold water and leave shake off any excess water.
- Leave the Parsley leaves to dry out for about 10 minutes
- Finely and gently slice the Parsley (leaves only) to avoid bruising the herb.
- Remove the seeds and dice the Tomatoes.
METHOD
Watch how to prepare this healthy Middle Eastern salad below;
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