Tabbouleh – Middle Eastern Lebanese Salad

By Susan Arruda

YIELD: 4

 INGREDIENTS:

1/2 cup bulgur. Pre-soak to soften in water for minimum of 30-60 minutes. – A longer soaking time will allow for a softer grain; use boiling water for 8-10 mins. in a pinch.
Juice of one lemon
1 bunch of curly parsley, finely chopped (flat-leaf typically used in Lebanon); approx. 3 cups
1/4 cup of fresh mint, chopped. Or, approximately 1 tbsp. of dried mint.
3 medium tomatoes diced – approx. 2 cups grape tomatoes; these keep better in the case of leftovers
2-3 stalks of green onions, chopped
1/3 cup extra virgin olive oil 
Salt & pepper to taste

PREPARATION:

Pre-soak bulgur for a minimum of 30-60 minutes, preferably longer, to soften.
Drain and squeeze out the excess water.
Combine all ingredients together & toss.
Chill to allow flavours to marinate.

The Mediterranean diet is rich in olive oil and whole natural foods. Olive oil is a healthy dietary fat, high in monounsaturated fatty acids (oleic acid) and rich in polyphenols (polyphenols are a rich plant source). The beneficial health effects of olive oil offer protection against heart disease (help to control and lower LDL/bad cholesterol levels while raising HDL/good cholesterol) Store olive oil in a dark, room temperature cupboard as the oil becomes degraded and rancid if exposed to prolonged light and heat (storage on or over the stove is not the way to go).  Replace all bad fat with good fats and moderation is key. The smoke point marks the beginning of both flavor and nutritional degradation and dictates the maximum usable temperature. Extra virgin olive oil has a smoke point of approx. 350 Deg. Fahrenheit.