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Big Bulgar Tabouleh

May 23, 2018

Now, I don't think this summer herby dish is new to many people but I think it often conjures up an image of way too many bitty herbs that get stuck in your mouth and generally is more work than salad ought to be.

What I've been working on, is the ratio. Using Bulgar Wheat instead of a smaller grain like cous cous helps in that department, as does using measuring cups! The herbs are still the star of the dish and bring all the flavour alongside the lemon juice which elevates it, just a drizzle of olive oil for good measure and a dash of seasoning. It's really simple just a little fiddly to prepare.

NUTRITIONAL INFO

The herbs bring vitamins K, C and A as well as folate and iron. Bulgar wheat is also rich in nutrients, is a good source of protein and is high fibre. Winner.

Recipe

 BIG BULGAR TABOULEH

If I were you I'd stick to the measurements in this recipe as the ratio of Bulgar to herbs works well for me every time. however, if you find that you don't have enough herbs (3 cups is more leaves than you may realise!) go ahead anyway, it'll still be delicious.

 

SERVES 4+

PREP TIME 20 MINS   |   MAKE TIME 5 MINS   |   TOTAL 25 MINS

 

INGREDIENTS

3/4 cups Bulgar wheat

600 ml water

1.5 cups mint leaves (picked and washed)

1.5 cups parsley leaves (picked & washed)

2 tomatoes (de-seeded & finely chopped)

1 small cucumber (finely chopped

4 tbsp lemon juice

2 Tbsp olive oil

salt and pepper to taste

 

METHOD

  1. Bring Bulgar wheat to a simmer with the cold water and cook for around 15 mins or until water has evapourated and Bulgar is cooked. Set aside to cool.

  2. Finely chop all the leaves and place in a big bowl.

  3. Once the Bulgar wheat is cold mix everything together with a fork (a spoon will make everything mushy) add the lemon, season and at the very end add the oil. Taste and serve.

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