Tabouleh

This is a very light and easy to make salad. Traditionally tabouleh is made from bulgar wheat and couscous made from wheat. You can get couscous now made from spelt, kamut and barley, or gluten free from rice. Another gluten free option is to make it from either millet or quinoa. See variation below!


Ingredients

  • 100g/4oz Bulgar wheat (or couscous)

  • Sea Salt and pepper

  • 2 tbsp olive oil

  • 2 tbsp lemon juice

  • 1 clove garlic, crushed

  • 1-2 tbsp chopped mint

  • 2 tbsp chopped parsley

  • 2-4 tomatoes

  • A piece of cucumber (5 cm/ 2 inch)

  • 3 medium shallots or scallions

  • Chopped lettuce leaves to serve.


Method

  1. Cover the bulgar wheat or couscous and a pinch of salt with 150ml/5 fl oz of boiling water and leave for 15 min to absorb.

  2. Add the oil, lemon juice, peeled and crushed garlic, herbs, pepper and shallots/scallions.

  3. Leave to stand for a few hours or refrigerate for up to 24 hours (optional, but enhances flavour)

  4. Chop the tomatoes, cucumber or any other vegetables or herbs in season like celery, red pepper, chives or basil and stir into the mix just before serving on a bed of lettuce leaves.


Serves 4

Variation: For millet tabouleh bring 100g millet in 200ml water to a boil, cover and simmer on lowest temperature for 15-18 minutes. Loosen grain with fork and follow recipe above.

For sprouted quinoa tabouleh soak quinoa for 2 hours. Strain and rinse well. Place in a jar or line a sieve with fine muslin or use a sprouting bag and leave at room temperature for 12-24 hours. Quinoa is ready when little tails are visible. Rinse before preparing and follow the recipe above.


Note: Add more lemon juice and lemon zest if you like!



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