KCB 6.8: Lebanese Bulgur-Wheat Salad (Tabbouleh)
Lebanese Bulgur-Wheat Salad (Tabbouleh)
This Lebanese salad is probably the most famous of all Middle Eastern mezze (hors d'oeuvres). Bulgur wheat (parched, ground, par-boiled wheat grains) is not only tasty and substantial but also very nutritious. It is rich in protein, calcium, phosphorus, iron, potassium, niacin, and vitamins B1 and B2. Bulgur wheat salad is easy to prepare and is characterised by its fresh lemon-mint-parsley flavour. Traditional Middle Eastern cooks sometimes use an extra ingredient in their salads: a tart seasoning made from the ground seeds of a Mediterranean flowering plant called sumac, which adds a special lemony taste. I have included this as optional. It is available from any well-stocked Middle Eastern grocer, as is the bulgur wheat which, incidentally, is sometimes referred to as bourghul or cracked wheat. Tabbouleh is traditionally served in fresh, crisp lettuce leaves. Add more lemon juice if necessary, to assure the authentic fresh-lemon taste.
• WHEAT SOAKING TIME: 1 1/2 hours
• PREPARATION TIME: 10 minutes
• YIELD: Enough for 6 persons
• PREPARATION TIME: 10 minutes
• YIELD: Enough for 6 persons
• 250 g (9 ounces) fine bulgur wheat
• 1/2 teaspoon (2 ml) yellow asafoetida powder
• at least 1/2 cup (125 ml) fresh lemon juice
• 1/2 cup (125 ml) olive oil
• 1 1/2 teaspoons (7 ml) salt
• 1/4 teaspoon (1 ml) coarsely ground black pepper
• 3 cups (750 ml) finely chopped parsley
• 3 tablespoons (60 ml) fresh mint
• 2 teaspoons (10 ml) sumac (optional)
• 1 cup (250 ml) seeded, unpeeled cucumber, diced into 1 cm (3/8-inch) cubes 2 medium tomatoes, diced
• lettuce leaves for decoration
• 1/2 teaspoon (2 ml) yellow asafoetida powder
• at least 1/2 cup (125 ml) fresh lemon juice
• 1/2 cup (125 ml) olive oil
• 1 1/2 teaspoons (7 ml) salt
• 1/4 teaspoon (1 ml) coarsely ground black pepper
• 3 cups (750 ml) finely chopped parsley
• 3 tablespoons (60 ml) fresh mint
• 2 teaspoons (10 ml) sumac (optional)
• 1 cup (250 ml) seeded, unpeeled cucumber, diced into 1 cm (3/8-inch) cubes 2 medium tomatoes, diced
• lettuce leaves for decoration
1. Soak the bulguor 1 1/2 hours in warm water. Drain it and squeeze out the moisture. Dry it further by spreading it on a cloth and patting it dry.
2. Place the soaked wheat, asafoetida, lemon juice, olive oil, salt, pepper, parsley, mint, and sumac in a large bowl and mix well. Add the cucumber and tomatoes and toss. Chill and serve with lettuce leaves.
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