Fresh mint, parsley, olive oil and lemon juice brighten this Middle Eastern dish. Bulgur wheat adds an earthy flavor and is made from wheat kernels by steaming, drying and crushing them. One secret to a flavorful tabbouleh is to crush the scallions and wheat together so that the juices from the scallions penetrate the wheat.
Helpful Hints:
— The bulgur wheat needs to soak 20 minutes. While it soaks, prepare the rest of the meal.
— Chop fresh herbs in a food processor.
— Toast walnuts in a toaster oven or under a broiler. Watch them if under a broiler. They will burn easily.
Countdown:
— Soak bulgur wheat.
— Prepare ingredients.
— Start couscous.
— Complete tabbouleh.
Shopping List:
To buy: 1 package fine bulgur wheat, 1 package whole wheat couscous, 1 bottle lemon juice, 1 can sliced black olives, 1 small can tomato paste, 1 can low-sodium vegetable, 1 bunch mint, 1 ripe medium tomato.
Staples: olive oil, salt, black peppercorns.
TABBOULEH
1/2 cup uncooked fine bulgur wheat
4 scallions, sliced (about 3/4-cup)
1/2 cup chopped fresh flat leaf parsley
1/2 cup chopped fresh mint
1 tablespoon olive oil
2 tablespoons bottled lemon juice
Salt and freshly ground black pepper
1 ripe medium tomato, cut into eighths (about 1 cup)
2 tablespoons sliced black olives
Place bulgur wheat in a small bowl and add cold water to cover. Let stand 20 minutes while preparing other ingredients. Drain and squeeze out as much water as possible from the wheat. Add the scallions and squeeze again with your hands so the scallion juices penetrate the wheat. Add parsley, mint, olive oil and lemon juice and toss well.
Add salt and pepper to taste. Spoon onto individual plates and place tomatoes and olives on top.Yields 2 servings.
TOASTED WALNUT COUSCOUS
4 tablespoons tomato paste
1 cup organic low-sodium vegetable broth*
1/3 cup whole wheat couscous
1/4 cup walnut pieces
1/2 tablespoon olive oil
Preheat toaster oven or broiler. Combine tomato paste and broth in a medium-size saucepan. Bring to a boil over high heat. Remove from heat. Add couscous, stir, cover and let stand 5 minutes. Place walnuts on a foil-lined baking tray and toast in oven or toaster oven or under a broiler 2 to 3 minutes. Add olive oil to the couscous and fluff with a fork to separate grains. Spoon onto individual plates and sprinkle toasted walnuts on top.Yields 2 servings.
Recipe from “Mix ‘n’ Match Meals in Minutes for People with Diabetes” by Linda Gassenheimer, published by the American Diabetes Association.
