A classic Levantine salad

Tabbouleh is a salad with Lebanese origins made with bulgur wheat, parsley, onions, tomatoes, olive oil, and lemon juice. It is healthy, super-green and sure to burst your senses and enliven the spirit.

Growing up in Lebanon, I have a strong connection to this dish. I remember as child it was my job to go out into the field and pick the parsley and the fruits of our labour was the most incredible Tabbouleh made with pure motherly love.

Fresh greens and fresh lemon are vital to make this salad come to life. Picked fresh from the garden is ideal.

The reason for this is not only taste. When food is fresh from the garden it has a high potency in prana or universal vital energy. Prana is the Sanskrit word for energy or life force and it is present in any whole plant food when it is growing.  As soon as you pick it, it starts to lose the prana as it begins the natural process of decay.

Yogis believe that the more prana can flow freely through your body’s channels the more vibrant, resilient, and conscious you’ll be.

When I prepare Tabbouleh, I feel my mothers love and the fond memories of her making it, I carry that love into the dish and pass it on to the people I am making it for. When food is prepared with love and good intention it increases the prana. I am also conscious of the environment the food is consumed in, a relaxed calm environment is important as is blessing the food and being grateful.

This recipe includes bulgar wheat, but if you are gluten intolerant, omit the bulgar altogether or replace with Quinoa.

Bulgar is wheat that is pre-boiled, dried and sorted. It has the nutty flavour, with a similar chewy texture and an appealing popcorn scent when it cooks. Because it’s parboiled, or partially cooked, bulgur can be prepared relatively quickly — much quicker than many other whole grains.

Now for my mother Ronda Baddour’s famous Tabouleh recipe.

A classic Levantine salad

Tabboulehis a salad with Lebanese origins made with bulgur wheat, parsley, onions,tomatoes, olive oil, and lemon juice. It is healthy, super-green and sure toburst your senses and enliven the spirit.

• 2 tbsp bulgur 
• 1 small onion
• juice of 1 lemon
• 2 tblsp olive oil
• 3 bunches continentalparsley ((not curly parsley))
• 1/4 bunch fresh mint
• 1 large tomato
• Salt & Pepper to taste

1. 1. Wash all vegetables and put aside.

2. 2. Drain all the water out of the parsley, this isimportant otherwise it will be soggy.

3. 3. Cut ends of the parsley and finely chop along withthe mint and set aside.

4. 4. Chop the onions in small cubes, followed bytomatoes.

5. 5. Prepare lemon, olive oil, salt and pepper, mix well.

6. 6. Soak bulgur in half cup of water for 20 – 30 minsthen drain out water. Alternatively you can boil it for 10 minutes but soakinggives it a chewy texture that is perfect for Tobouleh.

7. 7. Sprinkle bulgur over cut vegetables, then add thejuice, mix well until combined.

8. Serve within 15 mins of preparation.

Optional: you can serve on a bed of fresh lettuce leaves, and you can add some chilli to taste.

Cucumber is not typical to tabbouleh, but you can add some if it takes your fancy.

If you want to add more flavour to this whole-grain side dish, when soaking the bulgar, swap the water for chicken or vegetable broth.

Very vegan friendly, this salad can be enjoyed with a side of hummus, pita, and falafel to give your tastebuds an extra treat Lebanese style. 

Nutritional tips:

– Parsley is high in iron. For you vegetarians and vegans out there, don’t forget to sprinkle parsley in your daily dishes.

– Raw Onion is a powerful immune booster. Don’t forget raw onion in your salads.

– Bulgar is a great source of fiber, plant-based protein, manganese, magnesium, iron and B vitamins. ( https://draxe.com/nutrition/bulgur-wheat/ ) Studies find that whole-grain intake can be protective against health conditions like cancer, heart disease, digestive disorders, diabetes and obesity.

Salad

Lebaneese

bulgar, Tabbouleh