Monday, July 9, 2012

Southwestern Tabbouleh

Tabbouleh is a Middle Eastern salad made with bulgur (a whole grain).  This “Southwest” version was adapted from a recipe featured in the July 2010 issue of Cooking Light magazine.  You will note that I do not cook the bulgur in this recipe.  I believe that cooking the bulgur leads to a watery salad.  If you allow the salad to rest for a few hours, the bulgur will absorb the juices from the vegetables and soften.  If you want to serve the salad right away, and do not like the crunch of the bulgur, you may pre-cook it with a 1:2 bulgur to water ratio.  This salad makes a great side dish, or it can be used as an entree with the addition of black beans or shredded chicken.

3 tablespoons fresh lime juice
1  teaspoon extra-virgin olive oil
1/2 teaspoon salt
1/2 teaspoon chili powder
1/4 teaspoon ground cumin
1/4 teaspoon paprika
1/4 teaspoon black pepper
1/2 cup uncooked bulgur
1 medium bunch cilantro, chopped
1/2 red onion, chopped
3 roma tomatoes, chopped
1/2 cup green onions, sliced
1 large red bell pepper, chopped
2 medium zucchini, halved lengthwise and sliced
1 ear corn on the cob, cooked and kernels removed
½ seeded jalapeƱo pepper, minced


Mix first seven ingredients in a large bowl.  Add bulgur, toss to combine.  While bulgur softens, chop vegetables.   Add chopped vegetables and herbs to bulgur mixture, mix well.  Allow salad to rest for at least an hour to develop flavors (longer resting will yield softer bulgur and more complex flavor).  Serve at room temperature.

From my calculations on, I came up with an estimate of 700 calories, 10 grams of fat, 36 grams of fiber and 24 grams of protein in the entire dish. The dish serves approximately 2-3 people as an entree, and 3-4 people as a side.