Tabbouleh


Salads are refreshing when it’s hot outside, but salads get boring. Mix it up! This cold middle eastern salad is a hit. Parsley, mint, lemon…oh yeah!

Recipe: Tabbouleh

  • 2 cups Water
  • 1 tsp Salt (in cooking water)
  • 2 cups bulgur wheat
  • 1/2 cup Pure olive oil
  • 2 Lemons, zest & juice
  • 5-6 Roma or plum tomatoes, seeded & chopped
  • 2 Scallions (green onions), chopped, white & green part
  • 3 cups Parsley, chopped
  • 1 cups Mint leaves, fresh, chopped

Directions

Place the bulgur in a medium sized bowl. Bring the stock OR water with teaspoon of salt to a boil. Turn off heat. Add the bulgur and let sit for 30 minutes to an hour. In a large bowl, add the olive oil, lemon juice, bulgur and mix well. Add in all the other ingredients and mix to combine.

Let marinate for at least 30 minutes before serving. Once marinated, taste tabbouleh, and add more salt, olive oil or more lemon juice to taste. Will keep chilled for several days.

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Star Ingredient: Parsley

Parsley Contains:

Vitamin K*

Vitamin K has long been known for its role in blood clotting. It also participates in the synthesis of several bone proteins. Bacteria in the intestinal track synthesize vitamin K that the body can absorb but people cannot depend on this source alone for vitamin K. Many foods contain ample amounts of vitamin K, notably green leafy vegetables and members of the cabbage family. If you are taking blood-thinning medication, be sure to talk with your Registered Dietitian or Physician about how much vitamin K is safe for you to consume.

Vitamin C*

Did you know the human body does not have the ability to produce vitamin C on its own? That’s why it’s so important to make sure we are eating a wide variety of foods with Vitamin C. This vital vitamin is not only useful to help our bodies fight off the common cold, but it’s necessary for the absorption of iron and very important for our connective tissues. Connective tissues are what keep our skin firm and our muscles strong. Because vitamin C supports our connective tissues, it is also useful in speeding up the healing process. If you have a wound, you might want to consider increasing the intake of foods higher in vitamin C.

Trivia: Cats and dogs can make vitamin C therefore they don’t need fruits and vegetables.

Vitamin A*

When most people think of vitamin A, they think of their eyes. When vitamin A is lacking, the eye has difficulty adapting to changing light levels. Vitamin A is a versatile vitamin that also is involved with protein synthesis, reproduction and growth. The role that vitamin A plays in vision is undeniably important, but only one-thousandth of the body’s vitamin A is in the retina. Much more is in the skin and the linings of organs, where it participates in protein synthesis and cell differentiation.

*These statements have not been evaluated by the Food and Drug Administration. This is not intended to diagnose, treat, cure, or prevent any disease.


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