by Marilena Leavitt January 09, 2019 0 Comments

This simple, vegan dish is filling without making you feel heavy. It's a mixture of bulgur and veggies - bulgur is a vitamin-heavy grain that is both filling and healthy. Make this dish ahead of time and add it as a side to your favorite dinner!

 

INGREDIENTS (Serves 4-6)

 

½ cup bulgur wheat, fine or medium grain, rinsed (see note below)

¾ cup boiling water

2 TBSP. lemon juice, freshly squeezed

3 TBSP. Kosterina extra virgin olive oil

¾-1 tsp. sea salt

½ cup minced scallions, white and green parts

½ cup fresh mint leaves, minced

½ cup fresh flat-leaf parsley, minced

½ med. English cucumber, unpeeled, seeded, and medium-diced

1 cup ripe, sweet tomatoes, seeded & chopped

¼ tsp. freshly ground black pepper, or to taste

--- --- extra Kosterina olive oil for drizzling

 

INSTRUCTIONS

 

  1. Rinse the bulgur well and place it in a medium bowl. Pour in the boiling water; add the lemon juice, olive oil, and half of the salt. Stir well, cover and allow to stand at room temperature for about 1 hour or until the bulgur is soft and has absorbed most of the liquid (but not all).
  2. Add the scallions, mint, parsley, cucumber, tomatoes, the rest of the salt, and the pepper; mix well. Taste and adjust the seasoning as needed. Let it sit for a while before serving or refrigerate until ready to serve. (The flavor will improve if the tabboulehsits for a while).
  3. To serve, bring to room temperature, drizzle some extra olive oil and enjoy!

 

Note: Bulgur is a kind of dried cracked wheat that has been soaked, steamed, dried and then crushed. It is made from the kernels of different wheat species, most often from durum wheat. It is very common ingredient in European, Middle Eastern and Indian cuisine. It has a pleasant chewy texture and it is easy to digest. Bulgur is a very healthy grain, rich in Vitamin B and iron and is a good substitute for rice.

Marilena Leavitt
Marilena Leavitt

Marilena Leavitt is Kosterina’s Executive Chef and creates healthy and easy to prepare recipes for our readers. Check out her website at: http://www.marilenaskitchen.com



Also in The Kosterina Kitchen

Almond Butter & Vanilla Chocolate Yogurt Bowl
Almond Butter & Vanilla Chocolate Yogurt Bowl

by Katerina Mountanos September 29, 2020 0 Comments

Crafted and photographed by the incredibly talented Bernice of Baran Bakery, this yogurt bowl pairs granola and almond butter with our addictive Almond Butter & Vanilla EVOO Dark Chocolate served over Greek yogurt for a crunchy and decadent afternoon snack or light lunch.
Read More
Nutty Sweet & Sour Chocolate Yogurt Bowl
Nutty Sweet & Sour Chocolate Yogurt Bowl

by Katerina Mountanos September 29, 2020 0 Comments

Crafted and photographed by the incredibly talented Bernice of Baran Bakery, this yogurt bowl pairs fresh peaches and kumquats with our nutty and delicious Nuts, Cinnamon, & Honey EVOO Dark Chocolate served over Greek yogurt for a flavorful, healthy, and filling breakfast.
Read More
Fig & Berry Dark Chocolate Yogurt Bowl
Fig & Berry Dark Chocolate Yogurt Bowl

by Katerina Mountanos September 29, 2020 0 Comments

Crafted and photographed by the incredibly talented Bernice of Baran Bakery, this yogurt bowl pairs fresh blueberries and raspberries with our flavorful Fig & Balsamic EVOO Dark Chocolate served over Greek yogurt for an antioxidant-rich and totally delicious dessert. 

Read More