by ADMIN on JUNE 30, 2011
You say tabouli, I say tabbouleh – but either way, you’ll also say: Yum! This delicious side dish is packed with vitamins, minerals, fiber, and lots of antioxidants. A perfect addition to any summer meal, picnic, bar-be-que; and good enough to eat right out of the bowl!
Nutrition TidBit
Bulgur is wonder little whole grain that’s packed with nutrition. This grain is often confused with cracked wheat, but you can use either grain in this recipe, and both are highly nourishing. Here is the difference between the two grains: Bulgur is made from whole wheat kernels which are steamed, dried and then crushed. Cracked wheat on the other hand are raw, whole wheat kernels that are crushed without being steamed.
1/2 cup cooked bulgur has: 75 calories, 4 grams fiber, 3 grams protein, and 26% of the recommended Daily Value of manganese. Good stuff!
Tex-Mex Tabbouleh Author: Recipe adapted from an old RSVP section of Bon Apetit Prep time: 30 mins Cook time: 45 mins Total time: 1 hour 15 mins Serves: 10 to 12 You say tabouli, I say tabbouleh – but either way, you’ll also say: Yum! This delicious side dish is packed with vitamins, minerals, fiber, and lots of antioxidants. A perfect addition to
any summer meal, picnic, bar-be-que; and good enough to eat right out of the bowl!
Ingredients
1 cup water
½ cup tomato juice (Spicy V8 works well)
2 tsp cumin
½ tsp salt
⅛ tsp crushed dried red pepper
⅛ tsp cayanne pepper
1 cup bulgar, uncooked
1 x 10 oz package frozen corn, defrosted and drained
3 large plum tomatoes, seeded and diced
1 small red onion, finely diced
1 small green or red bell pepper, diced
1 small cucumber, deseeded, peeled and diced
3 Tbsp olive oil
3 Tbsp red wine vinegar
¼ cup chopped, fresh cilantro
2 large garlic cloves, diced
Dash of tabasco (optional)
Instructions
Combine the first six ingredients (all the ingredients the make the grain, except the Bulgar). Bring to a boil in a medium sauce pan. Add bulgar and stir. Remove from heat and let stand for 45 minutes, or until the water is fully absorbed.
While the grains are sitting, deseed and chop all the vegetables (tomatoes, onion, cucumber, bell pepper). Let corn thaw in a strainer, rinsing with water can help them thaw more quickly.
Whisk together: red wine vinegar, olive oil, chopped cilantro, garlic, and dash of tobasco.
Once the grain is done, fluff with a fork and mix in the chopped vegetables. Pour vinegar mixture over grains and veggies and toss lightly to coat.
Serve right away – or let sit for about an hour in the refrigerator to let the flavors mix.