Today for Breast Cancer Week we are back on the healthy kick. Tabbouleh is full of veggies, whole grains, and healthy fat. Tabbouleh is made from Bulgar, or cracked wheat. It is a staple in Middle Eastern cuisine. It is low in fat and high in fiber. Fiber is a big player in the fight against cancer. Research shows that a diet high in fiber can reduce your risk of cancer. That’s because the more fiber you eat, the less time harmful toxins spend inside your body. The other big part of Tabbouleh is the parsley. New studies are showing that parsley can help fight cancer, by slowing the development of tumors.
I am the only person in my house who likes Tabbouleh. So I made this for lunch one day, and enjoyed it for a few days. It is chalk full of cucumbers, tomatoes, parsley, mint, lemon juice and olive oil. It is so fresh, full of texture, and great flavor. This works well for a light lunch, a side dish with dinner, a salad for a potluck, or just about anything.
I enjoyed this with a few pita slices and some hummus. A perfect Mediterranean, veggie lunch. You can play with the amount of parsley and mint you add. The traditional Labenese version actually uses more parsley than bulgar, but I am not a fan of that. And since you are making it at home, you can make it anyway you want!
- 1 cup bulgar, (cracked wheat)
- 1 cup boiling water
- 1/2 cup parsley, , chopped
- 1/4 cup mint, , chopped
- 2 tomatoes, , chopped
- 1/2 cucumber, , chopped
- 1/2 lemon, , juiced
- 1/4 cup olive oil
- 1 tsp salt
- 1/2 tsp black pepper
- In a large bowl mix the bulgar and the boiling water. Cover with plastic wrap, and let sit for 30 minutes. After 30 minutes, fluff with a fork. Dump in the tomatoes, cucumbers, parsley and mint. Toss together. Mix in the olive oil, lemon juice, salt and pepper. Place in the fridge for 30 minutes or until cold. To serve drizzle with additional olive oil if needed.
Amount Per ServingCalories 154 Total Fat 9g Saturated Fat 1g Trans Fat 0g Unsaturated Fat 8g Cholesterol 0mg Sodium 400mg Carbohydrates 17g Net Carbohydrates 0g Fiber 2g Sugar 7g Sugar Alcohols 0g Protein 2g