Tabouli
1
serves of vegetables in each serve
Preparation time: 60 minutes
Serves: 6
1 serve of vegetables per serve
Diet and Allergies:
Preparation time: 60 minutes
Serves: 6
1 serve of vegetables per serve
Diet and Allergies:
Ingredients
½ cup uncooked bulgar (see note)
2 cups reduced-salt vegetable stock, hot
3 cups Italian flat leaf parsley, chopped
½ cup mint, chopped
¼ cup chopped spring onion
3 Roma tomatoes, chopped
2 tbsp olive oil
2 tbsp lemon juice
Pinch of salt
Method
Step 1
In a large bowl, pour the boiling stock over the bulgur. Let sit for 30-60 minutes until softened and then strain through a fine mesh sieve. Cool.
Step 2
Combine the bulgur, parsley, mint, spring onions and tomatoes in a large bowl.
Step 3
In a small bowl, combine the olive oil, lemon juice and pinch of salt.
Step 4
Pour over the bulgur mix and toss to mix well.
Note: Bulgar is a cereal made from whole wheat partially boiled then dried.
Serving suggestion:
- Serve immediately or refrigerate for up to 1 day.
Ingredient swaps:
- Swap bulgur for couscous.
- Use spring onion instead of red onion.
Budget tips:
- Making stock using boiling water and stock powder is cheaper than using pre-made liquid stock.
- Make this salad when parsley is in season or on special.
Reduce waste:
- Store left over stalks of mint in a jar of water on the bench. Make sure there are no leaves under water.
- Leftover tabouli is delicious in wraps with hummus, falafel or left-over roast meat.
Nutrition tips:
- Add a 400g can of no added salt, drained and rinsed chickpeas for added fibre and protein.
- Making your own dressings allows you to control the ingredients to make it as healthy as possible.
